Home Diets to lose weightDiets For Diseases Low Salt or Low Sodium Diet ➨ What you need to know!

Low Salt or Low Sodium Diet ➨ What you need to know!

by Georgia Ede
Published: Last Updated on

The low salt diet, a bet for health

Salt, one of the most used condiments in the kitchen, enhances the flavor of food and this can sometimes make us abuse its consumption. We must distinguish between sodium from food and the salt we add to stews, since it is different, one is sodium and the other is sodium chloride.

We must bear in mind that the WHO (World Health Organization) recommends a consumption of 1000 g of sodium per day, equivalent to about 2.5 mg of salt per day and therefore it is not enough just to control the food we eat since most of foods contain sodium, but we must limit the salt we add to meals, in this way it is easier to reduce the salt content.

Currently, to preserve the quality of food for a longer time, salt is added to food, and therefore we consume excess salt, this causes numerous health problems , fluid retention due to a decompensation of sodium and potassium, heart problems, hypertension , etc.

What happens if we consume excess salt?

Sodium is present in many foods, and we also add it to meals with table salt. This natural mineral fulfills many functions in our body, among the most important to maintain electrolyte balance, but what happens if we consume it in excess? Well, very simple, there is a higher concentration of sodium in the body, which results in sodium retaining water, thereby increasing blood volume and as a consequence produces an increase in blood pressure.

  • If you want to know more information about the best diuretics and drainage for retention, click here .
  • If you are hypertensive, this diet will benefit you but you can also opt for this other type of diet for hypertension.

How to reduce salt intake?

When we are diagnosed with hypertension, it means that our values ​​are above those considered healthy and although blood pressure is somewhat variable, the doctor generally recommends starting to take care of it through diet by reducing salt intake. And how can we do it? How much should we restrict sodium for it to have an effect? There are different types of low sodium diets, learn about them below.

Low sodium diet

It is the one in which you can consume from 1500 to 2000 mg daily. This would be enough to use table salt without sodium or low sodium content, eating what you have been doing until now. This type of diet is for those with mild hypertension, or to prevent high blood pressure.

Moderate low sodium diet

In this diet a maximum sodium consumption of 1500 mg daily is recommended, substituting common salt for low sodium salt and making use of spices, vinegar, or lemon to flavor food, we will be able to reduce the consumption of salt.

Strict and severe low sodium diet

You should consume between 500 and 800 mg of sodium daily. These types of low sodium diets involve reducing the frequency with which we eat certain foods that are rich in sodium, among which we find the following:

Foods High in Sodium to Avoid

  • Canned and canned.
  • Sea salt and iodized.
  • Mineralized waters high in sodium or soft drinks.
  • Smoked or salted meat and fish.
  • Seafood.
  • Caviar or fish roe.
  • Sausages, processed products.
  • Cold cuts.
  • Pan.
  • Sports drinks ( Aquarius ).
  • Sweeteners
  • Industrial juices.
  • Appetizers and pickles.
  • Pastry and sweets.
  • Snacks (chips, salty, etc).
  • Butter.
  • Margarine.
  • Condiments like mustard, prepared sauces.
  • Pre-cooked and frozen food.

How to control hypertension through diet?

If reducing the consumption of these foods does not produce a control of hypertension, your doctor may recommend a severe low sodium diet in which you can only consume 200 mg to 500 mg daily, also reducing the consumption of dairy products, eggs and vegetables such as celery, spinach, fennel, beets, carrots and dandelions.

Hypertension is normally regulated in the first place with medication helping with a modification of nutritional habits to better control the disease, you can see other diets aimed at the same goal such as the Dash diet , designed with the same purpose.

Low sodium diet menu

  • Breakfast : Toast of whole wheat bread without salt with oil and tomato, coffee with skim milk and orange juice.
  • Mid-morning : A piece of fruit.
  • Food : Grilled chicken fillet accompanied by steamed vegetables or salad. Skimmed dairy or piece of fruit for dessert.
  • Snack : A piece of fruit or some unsalted bread with oil.
  • Dinner : Grilled white fish accompanied by a zucchini cream and a piece of fruit.
Recommendations for a low sodium diet

It is important to eliminate frozen and processed products from your diet, choose a mineral water low in sodium, not consume sweets, cakes, pastries and industrial bread, substituting bread for whole wheat bread without salt would be one of the best options. Reduce the consumption of foods rich in sodium that we have previously described and combine a good diet with moderate physical exercise to help you eliminate liquids retained by the possible high sodium intake.

The food cooking system should preferably be steamed, if we cover the food with aluminum foil we can better preserve the natural flavor of the food. Avoiding fried, battered, etc.

We can use spices to enhance and flavor what we eat, a good ally is lemon, vinegar, or any spice. Preferably use the spices alone since those that come mixed incorporate salt.

  • Remember that we recommend carrying out a healthy lifestyle , exercising, complementing it with a balanced diet that guarantees your nutritional needs to enjoy a full state of health.

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