Blog25: Halt The Salt

SODIUM is an essential element for life, too much of it can also be harmful for you. Sodium is necessary for our bodies to regulate fluid balance and help our muscle functions, but when the body has too much of it, sodium can have negative effects. Excess sodium can cause high blood pressure which can then lead to heart attack, heart failure, stroke, kidney disease, osteoporosis, and stomach cancer. Reducing salt intake is one of the best ways to reduce your risk of future hypertension and many more diseases. Here are the Top 10 Reasons to Eat Low Sodium:

1. Reduce the risk of Heart Disease. 

2. Help to prevent Stroke.

3. Lowers high Blood Pressure, which left untreated can lead to Kidney Disease, Heart Disease, or Stroke.

4. Reduces the harsh effects of Diabetes and Cirrhosis.

5. High amounts of sodium intake can lead to Hypertension and Kidney Failure.

6. Help to prevent Hypertension-related Brain damage.

7. People with Diabetes are at a higher risk for developing High Blood Pressure, which can cause even more complication.

8. People with a low risk for Heart Disease live up to 10 years longer than people at high risk, on average.

How Much Sodium Do I Need? 

• WHO recommends a reduction in sodium intake to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart disease in adults . WHO recommends a reduction to <2 g/day sodium (5 g/day salt) in adults.

• WHO recommends a reduction in sodium intake to control blood pressure in children. The recommended maximum level of intake of 2 g/day sodium in adults should be adjusted downward based on the energy requirements of children relative to those of adults.

Here Are Some Tips on Reducing Sodium in Your Diet and the Diets of Your Loved Ones:

1. Avoid adding table salt to foods. 

2. Taste your food before adding salt.

3. Eat more home cooked meals.

4. Check food labels for sodium levels.

5. Try out different sodium-free seasonings and herbs. 

6. Select spices or seasonings that do not list sodium on their labels, i.e. choose garlic powder over garlic salt.

7. Choose fresh fruit and vegetables, as well, since they are very low in sodium. Canned and frozen fruits are also low in sodium.

8. Buy foods that are labeled as “low sodium” or “no salt added”.

9. Try to refrain from eating processed foods.

10. Avoid snacks that are notoriously high in sodium, such as chips or popcorn.

11. Be conscious of sodium in medications, like Alka Seltzer and Penicillins.

What Foods Should I Limit?

The best way to reduce sodium is to avoid prepackaged, processed and prepared foods, which tend to be high  in sodium. Watch out for the “Salty 6” — the top six common foods that add the most salt to your diet. Read food labels and chose the lowest level of sodium you can find for these items:

• Breads and rolls, Cold cuts and cured meats, Pizza, Poultry, Soup, Sandwiches

These are some other foods can also be sources of “hidden” sodium:

• Cheeses and buttermilk, Salted snacks, nuts and seeds, Frozen dinners and snack foods, Condiments (ketchup, mustard, mayonnaise), Pickles and olives, Seasoned salts, such as onion, garlic and celery salts, Sauces, such as barbeque & soy.

Your diet plays a significant role in managing your blood pressure levels. A high blood pressure diet should be low on sodium, and a good mix of fibre-rich fruits, whole grains and veggies. Here are 5 foods that may help control hypertension naturally. 

1. Avocados: The oleic acid found in avocados can reduce high blood pressure and cholesterol levels. Avocados also contain potassium and folate, which both essential for heart health. It is rich in vitamins A, K, B & E and are loaded with fiber.

2. Banana: Bananas are low in sodium and amazingly rich in potassium. Potassium helps lower blood pressure. To incorporate more bananas into your diet- add it to your cereal, cake, bread, smoothies and milkshakes. 

3. Oatmeal: Oats are full of good fibres. It helps reduce both your systolic and diastolic pressure. This low-sodium food can be prepared as a hot cereal and topped with fruit or used in pancakes.

4. Sweet Potatoes: Sweet potatoes are not only high in potassium but in other heart-healthy nutrients as well like magnesium and manganese. Potassium in an important electrolyte that helps regulate blood pressure by counteracting the effects of sodium in the body. It helps eliminate sodium through urine. 

5. Spinach: Spinach is packed with lutein. Lutein prevents thickening of walls of arteries, thus reducing the risk of heart attacks and blood pressure. Moreover, spinach is packed with potassium, folate and magnesium, which further ensures that your blood pressure levels are in check. 

Add these foods to your diet and keep your blood pressure levels in check. 

THANK YOU!!