Sodi-um? More like sodi-yum. It tends to get a bad rap, but sodium is absolutely essential for the functioning of your bodys systems. You need some sodium to regulate your blood pressure and keep your fluids in balance.
But you might be surprised just how much sodium youre getting through your diet on the daily. Packaged and prepared foods are loaded with this savory compound.
If getting too much sodium is impacting your health (for example, by increasing your blood pressure), your doctor might prescribe a low sodium diet.
Low sodium diets 101
How much sodium should you have per day?
The American Heart Association recommends adults get 2,300 milligrams of sodium or less per day. Need a visual? Thats the amount of sodium in just 1 teaspoon of added salt.
And even thats more than you really need. To function properly, your body needs only about 500 milligrams of sodium each day.
Benefits of a low sodium diet
Certain foods (like beets) contain sodium naturally, but most Americans consume wayyyy too much sodium from salty ultra-processed foods.
Overdoing it on salt can have negative effects on your overall health (like raising your blood pressure), especially if you have a medical condition like cardiovascular disease or kidney disease.
Which foods should you avoid on a low sodium diet?
Try to avoid high sodium foods, including:
Your body needs the right amount of sodium to do important stuff like regulate your blood pressure and fluid balance.
But its possible to get too much of this good thing, especially if you have certain medical conditions. If you have kidney disease, high blood pressure, or heart disease, you may need to follow a low sodium diet.
Just keep in mind that some of these diets significantly decrease the amount of sodium you get, and theyre not right for everyone. They can be pretty hard to follow too.
The average American consumes about 3,600 milligrams of sodium per day, so transitioning to a low sodium diet typically requires significant changes to food choices.
Types of low sodium diets
Here are a few low sodium diets your doctor might recommend:
What if your doctor hasnt prescribed a low sodium diet? Major health organizations actually suggest that everyone (not just peeps with certain medical conditions) should try to limit their sodium intake.
Where should you start? By slowing down on added salt.
Added salt is the largest contributor of sodium in a typical diet. Studies suggest that getting too much added salt could increase your risk of developing certain conditions, including stomach cancer and heart disease.
So even though you might not have to go on a low sodium diet, limiting foods that are high in added salt can prob still help your health.
If youve been prescribed a low sodium diet, you need to carefully regulate your sodium intake. Your healthcare team will work with you to come up with a tailored plan for your needs.
But if youre just trying to reduce your overall intake of added salt, you can try to cut out or limit the following foods:
FYI: Some folks on strict sodium-restricted diets may also need to limit foods high in natural sodium (like shrimp). But if youre just watching your overall sodium intake for general health purposes, these are safe to have.
You have tons of options when youre looking to live that low salt life, including:
Whole, unprocessed foods such as fruits, veggies, and protein sources like eggs and fish naturally contain some sodium, but they dont contain added salt (the source of most sodium in the modern diet).
So if you focus on eating mostly nutrient-dense whole foods, your sodium intake should remain at a healthy level. Just make sure youre not going overboard with the salt shaker during food prep.
If you want to transition to a lower sodium diet, there are several easy ways to reduce your salt intake.
FYI: Keep in mind that these tips are appropriate for peeps wanting to generally lower their sodium intake. If youre prescribed a sodium-restricted diet, youll need to monitor your sodium intake closely with the help of a medical professional.
Your go-to meal at your fave restaurant may contain a shocking amount of sodium, even if its a dish thats typically considered healthy, like a salad.
The Boneless Buffalo Chicken Salad from Chilis contains 4,780 milligrams of sodium. Thats more than twice as much as most folks are supposed to get in a whole day.
If youre cooking at home, youre already making a great choice for your health. Cooking at home is associated with health benefits like decreased disease risk and can significantly reduce your intake of added salt.
If youre a salty snack lover, youre not alone. Most peeps love a good salted pretzel or handful of crunchy roasted and salted almonds. Heres how to enjoy your snacks without overdoing it on salt.
Whether youre trying to reduce your sodium intake to improve your overall health or you have a medical condition that requires a salt-restricted diet, dont panic! You can find plenty of low sodium meal and snack options in your local grocery store or make them at home.
Cutting back on salty snack foods and high sodium restaurant meals and using less added salt overall can help you slash your sodium intake. Thats good news for your health, especially if you have certain medical conditions.
Remember: If your doctor has prescribed a specific sodium-restricted diet, its important to work with your healthcare team to develop the right diet for you.
Visit link:
Low Sodium Diet: What to Eat and How to Stick to It - Greatist
