The low sodium diet o Low Sodium focuses on trying to reduce salt levels through different types of foods and changing eating habits. It is well known by all that salt gives that genuine touch that many dishes lack, but it is also true that this is not entirely very beneficial, especially if it exceeds the recommended daily amount.
On many occasions, our body says enough and we need to lower the amount of salt that food carries with it, or that we directly add personally. The consequences can be fatal in many cases, even reaching a heart attack..
Salt is a mineral that contains high levels of sodium. This chemical element can be as harmful as it is beneficial to our body. Sodium levels directly influence our blood pressure or our heart capacity. The higher levels we present in our body, the more our blood pressure will increase and the more risks we will run of suffering from some type of heart failure.
When do these situations usually occur? As long as our body exceeds the limits of ingested salt that our body is capable of supporting. Each organism tolerates different levels of sodium and there are no exact figures, but it is usually sought not to exceed 2,300-2500 milligrams a day.
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Our body can regulate and limit sodium levels in our body. This can be achieved through a series of foods to take into account, in such a way that we find a sufficiently balanced diet, where vegetables and fruits are especially important..
On the contrary, different canned foods show high levels of salt, such as anchovies or tuna in olive oil. Sauces also play a harmful role in this type of diet, as do processed products such as French fries or crackers and derivatives..
Next we will go on to detail in more detail the different foods that contain higher and lower percentages of salt, and therefore sodium for our body.
We can choose different types of fresh vegetables such as spinach or broccoli without leaving the frozen ones behind, although yes, as long as they do not contain any type of sauce to dress..
We can also ingest different types of vegetable juices, and as always, that their ingredients contain minimal levels of salt..
Bananas, apples or oranges are the ideal complement to a low sodium diet. To these we can add many others, whether fresh, frozen or canned, as long as they are in water or their own juice and never in syrup..
In this group we find different types of rice and pasta together with unsweetened oatmeal.
If we talk about legumes, beans are a clear example of what can be eaten, while some nuts to accompany them never hurt as long as they do not have salt..
Fresh meats, such as fish and seafood along with chicken and turkey, are the type of meat most used in a diet of such characteristics..
We can also add, with care and knowing that they may have higher salt levels, meat from pork or even beef..
Skimmed milk, along with low-fat yogurts, can easily be extrapolated foods to our day to day.
On the other hand, these two types of food provide us with high levels of magnesium, which serves to improve and regulate our blood pressure, and as a consequence, benefit the sodium levels presented in our body.
In this last section we find margarine and butter to spread without salt and different oils such as olive, canola or sesame.
Vinegar is also accepted in the diet.
An exception can also be made with mayonnaise, as long as it is low in fat and tomato (also as a sauce) as long as we can find it under the label of "no added salt".
In this section we can easily reduce the set of drinks to water intake.
You have to be careful with the different frozen vegetables that we can find. It can be ingested, but always taking care of the salt levels that may be present.
Glazed fruits, nuts or the olives themselves are not suitable for seeking to reduce our sodium levels in the body.
Breads, such as cookies, or industrial mass cereals are harmful to hypoglycemic diets.
Combinations such as sauces accompanied by condiments for rice and pasta are strictly prohibited, as well as adding salt to the boiling casserole.
As for foods such as beans, potatoes or peas, we must forget to add side dishes such as ham or bacon. It is also important to avoid vacuum canning of this type of food..
Salted or preserved meats are the ones with the highest salt content. It goes without saying that frozen meats, such as ingredients for pizzas or sausages for hot dogs, are strictly prohibited..
Chocolates, melted spreadable and cured cheeses, fall within the prohibited framework for dairy products together with butter.
Within the family of oils and seasonings, we find harmful foods because they are rich in salt from salad dressings, butters and margarine with salt or directly any type of sauce.
It is advisable to avoid at all times any carbonated drink with sodium, alcoholic drinks or softened water.
It would be convenient to avoid industrial bakery products, and be careful with those from bakeries or artisan.
Canned foods
Next we leave you the percentages of sodium equivalent to different amounts of salt. This is quite important when considering how much salt we can or are going to ingest in our diet.
- 1/4 teaspoon of salt = 600 mg of sodium
- 1/2 teaspoon of salt = 1200 mg of sodium
- 3/4 teaspoon salt = 1800 mg sodium
- 1 teaspoon of salt = 2300 mg of sodium
We leave you with a couple of menus based on foods low in salt and, therefore, in sodium so that you can apply them to your daily life:
-When we decide to cook any type of pasta or rice, we must forget to add the pinch of salt that is usually added.
-Cooking food with steam, iron, oven or roasting reduces the amount of salt in the food.
-In salads, vinegar works as an excellent flavor enhancer, thus avoiding having to sprinkle that handful of salt on our food.
-When cooking, we can substitute the salt for different types of flavorings such as herbs, lemon, ground pepper or even natural or powdered garlic..
-Although it seems silly, pharmacy antacids and laxatives can also play a fundamental role when introducing salt into our body. That is why it is advisable to consult an expert on which ones have the lowest levels..
-If you look closely, when making the purchase find different foods marked under the label "low in sodium" or directly "without salt". Without a doubt, it is a sign that will improve knowing what to choose.
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