How to Make Your Diet “A Low Sodium” Diet?

Posted on March 24, 2008 in Latest News

Sodium is one of the essential elements that are required for the regulating body fluids. Excess sodium in your diet can retain excess fluid in your body parts especially belly, lungs, hands and ankles. People with kidney, liver and heart disease need to be extra careful with their daily sodium intake. Hence controlling salt or sodium level in your diet is highly essential for good health.

Recommended Daily Dosage of Sodium:

The common source of sodium is the salt. Other common sources of sodium are baking powder, baking soda and MSG (monosodium glutamate). It is found that 1 teaspoon of common salt or table salt contains approximately 2000-2400 mg of sodium. For normal people the recommended dosage of sodium ranges between 1500-2400mg/day. But for people with liver, kidney or heart disease recommended dosage of sodium ranges from 1500-1000mg/day.

Benefits of Low Sodium Diet Plan:

According to various research studies people with high sodium diet are at higher risk of high blood pressure. Generally a low sodium diet is recommended to control the high blood pressure. Other benefits of low sodium diet are listed below:

• Reduced blood pressure
• Reduced risk of heart disease
• Decreased hypertension
• Decreased strain on kidney and liver functioning
• Weight loss and its proper maintenance
• Enhanced diuretic efficiency

Top 8 Tips to Make your Sodium Free Diet:

Do you want to make your diet low sodium diet or a sodium free diet? Besides controlling your usage of common salt and other sodium sources here are 8 beneficial tips which will help in your task.

• Prefer home made food: It is difficult to check the sodium content in food prepared by some else or at restaurant. So it is advisable to prefer home made food.
• Avoid frozen and processed food: Processed and frozen food like frozen dinners and soups has high content of sodium. So go for fresh vegetables, fruits, poultry products and meat. If unable to get fresh products then opt for low sodium or sodium free canned products.
• Use Sodium Alternative: You can easily find salt replacement like potassium chloride and magnesium chloride in market. Salt replacements give similar taste with reduced negative impact.
• Remove Excess Sodium from the Food Surface: It is possible to remove excess sodium from some of the food surfaces like canned vegetables. You just need to drain the canned vegetables and soak them in fresh water. Always opt for salt on top products rather than salt mixed products.
• Dilution of Sodium in Processed Food: One way to reduce sodium level from processed food like soups is to dilute them. To dilute excess sodium from soups you can add boiled potatoes, carrots, garlic or celery. This will not only reduce sodium level but increases the vitamin content.
• Replace your Salt Shaker: By avoiding salt while eating can reduce your sodium intake by 30%. Try replacing your salt shaker with spices like garlic powder, chili powder, pepper mill or other spices.
• Drink Lot of Water: Water not only removes toxic elements from your body but it also removes excess of sodium. Hence make it a point to drink at least 8-10 glasses of water daily.
• Evaluate your Dressing and Seasonings: Assorted seasonings, grated romano or parmesan cheese, ketchup or pickle contains added sodium. So try to avoid using seasoning and dressings in your food instead you can choose dried or fresh herbs or low sodium Soy sauce.

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