Sodium is an element that primarily functions in the body to maintain fluid balance. When too much sodium is present, fluid can build up in the body cells and cause pressure on the blood vessels, thus resulting in high blood pressure. According to the Cleveland Clinic, a low sodium diet may be prescribed to individuals with high blood pressure, or with a weakened heart, in order to reduce the amount of fluid in the body and the resulting pressure on the body cells and tissues.
Low Sodium Diet Basics
The National Institutes of Health recommends 2,400 mg or less sodium each day for the average individual, with 1,500 milligrams or less daily for those with or at risk for high blood pressure. It is recommended that individuals on a low sodium diet avoid adding salt to food as the first step in cutting down their sodium intake, since one teaspoon of salt is equal to about 2,300 mg of sodium.
Limit Processed Foods
According to the DASH diet guidelines reported by the National Heart, Lung, and Blood Institute, much of the sodium that individuals consume comes from processed foods such as canned soups and sauces, deli meats, boxed and frozen meals, and salty snacks, to name a few. When following a low sodium diet, the DASH diet suggests that you read the nutrition label on foods and be sure that most of the items you consume contain only around 5 percent of the daily value of sodium. An easy guideline suggested by the Cleveland Clinic is to stick with items that contain around 140 mg of sodium per serving.
Use Spices for Flavor
Use spices such as dried herbs, fruits, and roots to flavor foods instead of salt. Garlic, rosemary and basil can spice up meats and fish, while cinnamon, chili pepper, and black pepper can add an extra kick to your pasta and vegetable dishes. In addition, vinegars, wines, as well as lemon and lime juices, can provide a basis for marinades and sauces that can provide flavor to any dish without the sodium.
Increase Fruit and Vegetable Intake
The Harvard School of Public Health suggests that if you fill half of your plate with fruits and vegetables before consuming any other food, then you can fill up on potassium-rich, nutrient dense foods without filling up on sodium. In addition, ensure that you eat frozen or fresh fruits and vegetables whenever possible since their canned counterparts may contain unnecessary added sodium and sugar.
Eat More Home-cooked Meals
According to the University of California, San Francisco Medical Center, cooking at home can make adherence to a low sodium diet much easier than eating out. Foods prepared in restaurants and convenience markets may contain hidden sodium that is not always discloses to the consumer. Cooking at home provides an opportunity to control the sodium in the food you eat and creates opportunities to use low sodium foods and spices to prepare unique dishes that will make staying on a low sodium diet an easier and more exciting adventure.
References
- National Heart Lung and Blood Institute: Your Guide to Lowering your Blood Pressure with DASH
- Cleveland Clinic: Low-Sodium Diet Guidelines
- University of California San Francisco Medical Center: Guidelines for a Low Sodium Diet
- Mayo Clinic.com: Low-sodium diet: Why is processed food so salty?
- Harvard School of Public Health: Tasting Success with Cutting Salt
- National Institutes of Health: The Health Benefits of Cutting Salt
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