Sodium is a crucial element and has different essential functions in the human body. Sodium usually found in foods such as eggs & vegetables and one of the most common places you would see the sign of sodium is table salt (sodium chloride). Low sodium diet is vital to health, the dietary nutrition plan is limited under certain circumstances. For instance, a low sodium diet is commonly prescribed to peoples suffering from medical ailments such as heart failure, high blood pressure or kidney diseases.
In this article we’ll see how a low sodium diet recipes are prepared and what can you eat on? But before moving ahead let’s first understand what iis that nutrition means?
What is a low sodium diet?
As we know sodium is an important mineral involved in a lot of bodily functions including cellular functions, fluid regulation, and electrolyte balance as well as maintaining blood pressure. Nutrition maintains the essential mineral in food by regulating the levels based on the concentration of bodily fluids. this nutrition is based on foods such as vegetables, fruits, and poultry. However, plant-based foods generally have less amount of sodium than animal-based foods or dairy products.
Sodium is basically found in processed or packaged foods such as chips, frozen dinner or fast foods along with some salt added to enhance the flavor. Another most important aspect of sodium intake is by adding some salt before preparing meals that acts as a seasoning before eating.
this nutrition restricts the intake of excessive sodium and limits sodium based foods and beverages. Health experts consider sodium a key element for raising blood pressure and other heart diseases.
Why are low sodium diet prescribed?
Low sodium diet is commonly prescribed in the hospitals due to restrictions on sodium intake help in control various bodily ailments to improve overall health. Such as
One of the most common ailments for which a low sodium diet is prescribed is kidney diseases or chronic kidney disease even kidney failure. This happens when a kidney is not able to filter out the excess sodium effectively from the body.
High blood pressure
High blood pressure results in dealing with different health conditions such as heart disease and stroke. A high sodium diet can increase the blood pressure and it is found to have more than 766 people having the highest urinary sodium excretion with high blood pressure levels.
Low sodium diet is commonly used by people suffering from various heart ailments such as heart failure. When vital organ such as the heart is affected, kidney functions decline which results in the retention of sodium in the body. Consuming too many salts presumed to bear lots of heart complication such as shortness in breath.
Most experts believe in restricting the sodium intake to 3,000mg per day to avoid the risk of heart failure.
Benefits of this diet plan?
- Reduction in blood pressure
This nutrition plan includes small yet significant changes in blood pressure. A few studies have demonstrated preparing diet plan includes a modest reduction in salt intake for 4 or more weeks with the low and medium intake of sodium resulted in diastolic blood pressure to 5.39 mmHg or 2.82mmHG respectively.
- Decrease the chances of cancer risk
Consuming high salts linked to various type of cancers includes in the stomach. Studies show more than 6, 300, 00 peoples intake more than 5 grams of dietary salt per day from processed foods.
- Improves nutrition quality
Mostly unhealthy foods found in street corners contains high in sodium. Fast foods or packaged items, frozen meals are said to have loaded with extra salts which contain unhealthy fats and calories.
People who consume these type of unhealthy foods associated themselves with obesity, diabetes and heart diseases. Only a low sodium diet plan can help improve overall health.
What can you eat on this diet?
If you follow this nutrition. It is essential to develop fondness toward the foods that contain a limited number of added salt.
The following food nutrition is completely safe to eat.
- Fresh and frozen vegetables
- Fresh, frozen or dried fruits
- Grains and beans
- Starchy vegetables
- Fresh or frozen meat and poultry
- Fresh or frozen fish
- Healthy Fats
- Low sodium soups
- Dairy products
- Bread and baked goods
- Unsalted nuts and seeds
- Low sodium snacks foods
- Low sodium condiments
If you follow nutrition seasoning food or making palatable meals can be tricky for some. However, there are several ways through which you can prepare a low sodium diet plan by avoiding salt completely.
Here is some preparation for the low sodium diet plan at home.
- Use lemon juice instead of salt
- Cook with fresh herbs instead of salt
- Experiment with spices
- Use lemon juices and olive oil for best salad dressing
- Prepare homemade soups using ginger/garlic
- Use more fresh products in meals and snacks
- Prepare hummus with dried chickpeas and flavor it with garlic and herbs
- For low sodium recipes marinade with olive oil, garlic, vinegar, honey and ginger
One of the best ways through which one can reduce sodium in the nutrition by keeping a check in what goes into your food by cooking at home. Preparing low sodium diet recipes meals will not only reduce the sodium intake but also help you lose weight.
How much sodium in a low sodium diet?
Low sodium diet recipes are boon to improving high blood pressure, chronic kidney diseases while maintaining the overall health of a person. The menu also helps in reducing stomach cancer risk. Perhaps sodium turned out to have a lot of negative health effects. If you have planned to start nutrition, always choose fresh and avoid intake of salty foods. Preparing low sodium diet menu at home can drastically help in reducing the salt intake. check more nutrition plan to improve your health and body structure and get fit