How to Stay Fit and Stay Healthy

 5 Simple Ways to Reduce Sodium in Your Diet

Sodium is a mineral that your body needs to function, and it comes from the food you eat. Sodium not only aids in maintaining the body's fluid equilibrium, but it also aids neuron and muscle function. Depending on the levels, the human body controls the amount of sodium it contains. When the sodium levels in the body are too high, the person becomes thirsty and drinks water. In addition, the kidneys accelerate the process of excreting excess salt from the body. Maintaining a healthy salt intake should be a part of any healthy eating plan or weight loss program.

• I'm not sure what the distinction is between sodium and salt.

Sodium is a component of common table salt, which humans eat. Salt is a chemical substance that contains 40% sodium and 60% chloride and is by far the largest source of salt in the diet. Different salt variations are available, but the salt's composition remains the same. 2300 milligrams of sodium are included in one teaspoon of salt. It is, however, naturally present in a variety of meals, though in considerably fewer proportions than salt-added foods. Processed and packaged foods are now mostly to blame for the elevated salt levels in our diet.

• How much sodium does a person require?

The American Heart Association recommends a daily sodium intake of no more than 2300 milligrams (1 teaspoon of salt). According to them, the optimal limit is no more than 1500 mg per day. The majority of us consume more calories than is suggested. A balanced and healthy eating diet includes keeping salt intake within prescribed limits.

• Why is it necessary to limit sodium intake?

When the body needs more sodium than it has, the kidneys wash it out by producing more urine. Excess sodium builds up in the fluid between the cells when the kidneys are unable to filter it out. Sodium draws in extra water, increasing the fluid and blood volume. The heart needs to work harder as the blood volume grows, putting strain on the blood arteries. This can tighten blood arteries over time, resulting in hypertension (high blood pressure), heart attack, stroke, or heart failure. High blood pressure can also harm the kidneys, eventually leading to renal failure.

Today, hypertension has evolved into a lifestyle condition. Hypertension affects one in every three adult Indians today. Furthermore, children can develop it. Hypertension is exacerbated by a sedentary lifestyle with little or no physical activity, as well as bad dietary habits. Most people today are unaware that they have hypertension (blood pressure that is consistently 130/80 mm Hg).

• How can I reduce my sodium intake?

Here are some suggestions for reducing salt intake:

• Avoid canned, processed, and frozen foods:

 Canned, processed, and frozen foods are rich in salt. Sauces, pickles, mayonnaise, ready-to-eat soups, canned vegetables, processed cheese, and bread are all high in sodium and should be avoided. Nuts and seeds should be purchased unsalted. Look for a product with a low salt content per serving on the nutritional labels. If a food is labeled sodium-free, light sodium, low sodium, or reduced-sodium, it indicates it has less than 5 milligrams sodium per serving, light means it has half the sodium of the regular form, and reduced-sodium means it has a quarter of the sodium of the regular version. As a result, make it a practice to check the nutritional labels while purchasing food to minimize the negative effects of high sodium intake.

To enhance the flavor of food, add onions, garlic, lemon juice, herbs, spices, and vinegar instead of excess salt when preparing or cooking it. When making rice, rotis, parathas, pasta, and other dishes, use as little salt as possible.

•  Cooking

 techniques such as grilling, sautéing, and roasting brings out the natural flavor of the meal, reducing the need for salt. Potassium-rich foods, such as bananas, tomatoes, oranges, potatoes and sweet potatoes, and white beans, can aid to minimize sodium's effect while simultaneously lowering blood pressure.

• Pay attention to what you order at restaurants: 

Ask if the foods you're buying may be prepared with the least amount of salt possible. Because salad dressings are high in salt, request a salad with the dressing on the side. Soy sauce, ketchup, mustard, and other condiments should be avoided. Do not season the dish with additional salt. Reduce the amount of cheese, pepperoni, or barbeque sauce on your pizza. Instead of creamy cheese, bacon, or sausage, try pasta with red sauce and vegetables. Avoid cheese, bacon, ham, mayonnaise, and other fillings in sandwiches. Fillings made with vegetables and avocado are ideal. Chinese dinners should be avoided because they are high in salt.

• Concentrate on fruits and vegetables:

 Fruits and vegetables are low in sodium and should be consumed in large quantities. Fruits and vegetables that are tinned or frozen should be avoided. Look for a no-salt-added or reduced-salt version of the canned variety before purchasing.

Instead of splurging on salty snacks and excessively processed foods, use small amounts of salt to improve the flavor of foods like whole grains, lentils, and other healthful ingredients.

It takes a while to get used to needing more salt in your food. It takes a few weeks to get used to eating meals that contain less salt. Once your taste buds have been trained to choose low-salt foods, you will find fast food and processed foods to be salty. The aforementioned suggestions may assist in lowering salt intake and preventing harmful results. High salt consumption not only causes heart disease, high blood pressure, and kidney disease but also raises the risk of stomach cancer. High salt consumption may promote the growth of Helicobacter pylori, a bacteria that causes inflammation and ulcers in the stomach, eventually leading to stomach cancer.