Eating too much salt is harmful. The problem is that most of the foods served for the family every day is high in sodium contents. There are almost no foods without salt and some people are event not interested with low sodium foods. Too much salt in the diet can lead to various health problems, particularly high blood pressure. As noted in Healthline, Dr. Morton Travel of Indiana School of Medicine says that the number of people with high blood pressure increases with time and with age.
He says that sodium in the diet can be a silent killer, since the damage it causes may be difficult to detect. As widely recognized, people with high blood pressure are at increased risk for developing heart diseases. He also says that maximum daily intake of sodium is 2.300 milligrams. This equals to one teaspoon of salt.
Options of Low Sodium Foods
Moreover, as Dr. Tavel noted, people who are used to consuming much sodium a day will get the benefits of reducing the sodium intake to 3.000 milligrams. This reduction can lead to better health. If you want to protect your health, this is the time to shift to foods with reduced sodium content or even with no added salt. The following are some options of low sodium foods as recommended by dietitian and nutritionist:
- Fresh and frozen vegetables; they naturally content low sodium. Every serving of fresh vegetables contain less than 50 milligrams of sodium. Nonetheless, stay away from canned vegetables. Despite the label ‘veggies’, canned vegetables are high in salt contents. If you want to prepare vegetable salads, use balsamic vinegar instead of salt as dressings.
- Potatoes; sweet potatoes and baked potatoes are low sodium foods. They are also rich in potassium. If you want to make the potatoes tastier, use cinnamon instead of salt.
- Unsalted nuts; nuts in the shells are good options of snack, as they do not contain any sodium. In addition, nuts in the shell are great options as it takes you more time to eat them. Getting the nuts out of the shell takes time, right? They prevent you from eating too much snacks. Besides nuts, you can try original popcorn (without added flavor)
- Fruits; as vegetables are, fruits are low in sodium contents. Take apples, papayas, bananas, apricots, or pears, instead of candies or cookies, for snacking time. Fruits are naturally sweet, as they contain natural sugar.
- Yogurt; it contains very small amount of sodium. Consume plain yogurt, instead of flavored one, which contains added sugar. You can consume yogurt along with fresh fruits for better taste. This is much less damaging than pie, ice cream, or sherbet.
- Beans and grains; grains, beans, and lentils are also low in sodium. Grains, such as oats, are good for your health. You can combine oatmeal with slices of fresh fruits in a bowl and enjoy them with peace of mind.
Those are some options of low sodium foods, which you can take to protect your health. Try to remove canned foods, such as canned soup and canned sauces, frozen dinners, instant soup, and packaged foods from you menu list. It is true that the risk for developing high blood pressure is influenced by many factors, such as genetic factors, but avoiding high-sodium foods is a wise way to reduce your risk.