How To Reduce Sodium In Daily Diet

By | May 25, 2009

Low Sodium Diet Guidelines For Better Health

How can amount of sodium be decreased in daily diet? What are high sodium symptoms and what are its treatments?

Most people consume much more sodium than needed and this can lead to a number of problems such as high blood pressure or hypertension, heart disease, fluid retention and kidney stones. The RDA for sodium is 2500 mg of salt per day which is equivalent to 1 tsp of salt, but the average consumption of sodium is as high as 4500 to 5000 mg in the USA alone. It is thus extremely important to reduce the consumption of sodium by reducing the amount of salt used in food preparations. The reduced salt can be balanced by use of other herbs and spices to add taste to the food. You should increase your use of lemon and garlic to add flavor to your food, and marinate meat and vegetables in lemon, garlic and onions which helps to improve the taste of the food.

Low Sodium Diet Information And Diet Recommendations

As far as possible you should avoid adding salt to your food, especially when you are cooking rice, pasta and other hot cereals. Since canned foods and bouillon cubes are high in sodium content, you should cut down on your consumption of these products. Opt for fresh poultry, lean meat and fresh fruits and vegetables instead of canned foods. If you do use canned foods, always rinse it out so that the excess sodium is washed out. Similarly frozen foods, such as pizzas, packaged salads and sauces and dressings should also be avoided.

There are several food products which have a high sodium content and should be avoided. These include: smoked or cured meats like hot dogs, bacon, corned beef, luncheon meats, sausages etc, canned fish like salmon, sardines and herring, quick cooking rice, instant noodles, pasta mixes, pickled foods, soy sauce, mayonnaise, cheese spreads, salad dressings and meat tenderizers. Very often butter and margarine also have added salt which is not necessary, so you should try and find salt-less butter and margarine. Cheese   has a high sodium content so you should opt for smaller amounts of a stronger and sharper flavored cheese or you can have a low sodium cheese.

Strive to have freshly cooked meals with low salt and opt for salad dressings prepared with olive oil, lemon juice and vinaigrette. If you feel hungry in between meals, don’t reach for the packet of chips or pretzels which are high in sodium. Instead, snack on a fruit as it is virtually sodium-free and also provides the body with essential vitamins and other minerals. A dietician can plan a complete low sodium diet for you that will suit your dietary requirements.