Low Sodium Diets
The average American consumes too much sodium in their diet. This is yet another unfortunate statistic, as too much sodium is linked to serious health conditions: heart disease, hypertension, high blood pressure, kidney stones and fluid retention. Ouch, not exactly something any of us would like to deal with.
However, let us not make the same mistake as many have made with the idea that all carbohydrates are bad! Sodium exists for a reason and it plays vitol roles in the body. You should never consider trying to rid sodium from your diet.
Sodium is an essential mineral. It is proper for nerve and muscle tissue function as well as proper growth. Therefore it is definitely not a culprit, excessive intake however is. When you consume too much sodium you create a potassium deficiency which is associated with high blood pressure.
You shouldn't be concerned with a "Low Sodium Diet" per say, but a diet that integrates the monitoring of sodium at a healthy level. Don't worry, it's not a very difficult task to make sure your sodium intake isn't excessive. Meat and dairy products contain sufficient natural levels of sodium as well as fruits and most vegetables. It is merely a matter of keeping it a conscious note to watch out for excessive sodium.
Here are several tips to create a sufficient low sodium diet:
- Avoid using too much salt Salt is one of the primary sources of excessive sodium. Try not to add salt when cooking and keep the amount of salt you add at the table to a minimum.
- Check the food labels for sodium content If possible also choose lower sodium products.
- Stay away from Fast Food! Not only is fast food very bad for your health overall, but subsequently it also contains a lot of sodium.
- Choose a lower sodium breakfast cereal There are several good tasting brands to choose from.
- Making use of the four recommendations above will help you lower your sodium intake.
Here is a list of foods with high sodium levels:
- Cheeses and Cheese Spreads
- Nuts, pretzels or chips high in salt
- Cereals high in sodium
- Canned vegetables
- Instant Soups or Canned Soups
- Salt Pork, butter, fatback
- Canned fish (salmon, tuna, macerel, sardines - be sure to rinse)
- Smoked or cured meats (bologna, hot dogs, bacon, ham, lunch meats, sausages)
- Salad dressings, steak sauce, ketchup, barbecue sauce, onion & garlic salt, soy sauce, meat tenderizer
Before making any changes to your diet, please consult your physician. Although our bodies are very resilient, it is important to have a thorough analysis by your physician.
The above information should serve as a rough guideline for a low sodium diet. Our free physical analysis can help you determine how many calories your diet should consist of. Our fitness trainers can help customize a diet plan with appropriate sodium levels, and also a workout routine depending on your physical goals! More information is available on your free physical analysis.