In Health Tips by Oluwaseun Samuel on the 31st, May, 2017

Stop Eating So Much Salt! These Are The Low Sodium Foods That You Should Eat!

High sodium foods we use in our diet include

  • Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
  • Frozen breaded meats and dinners, such as burritos and pizza
  • Canned entrees, such as ravioli, spam and chili
  • Salted nuts
  • Beans canned with salt added
  • Buttermilk
  • Regular and processed cheese, cheese spreads and sauces
  • Cottage cheese
  • Bread and rolls with salted tops
  • Quick breads, self-rising flour, biscuit, pancake and waffle mixes
  • Pizza, croutons and salted crackers
  • Prepackaged, processed mixes for potatoes, rice, pasta and stuffing
  • Regular canned vegetables and vegetable juices
  • Olives, pickles, sauerkraut and other pickled vegetables
  • Vegetables made with ham, bacon or salted pork
  • Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
  • Commercially prepared pasta and tomato sauces and salsa
  • Regular canned and dehydrated soup, broth and bouillon
  • Cup of noodles and seasoned ramen mixes
  • Soy sauce, seasoning salt, other sauces and marinades
  • Bottled salad dressings, regular salad dressing with bacon bits
  • Salted butter or margarine
  • Instant pudding and cake
  • Large portions of ketchup, mustard
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According to American Heart Association 2 “With 65% of sodium in their diet coming from supermarkets and 25% from restaurants 9 out of 10 Americans consume too much sodium, exceeding the dosage recommended by AHA by 1900mg.”

Health benefits of a low sodium diet

Low sodium diet is strongly recommended as it not only improves the overall health and appearance, but it also affects three major risk factors – high blood pressure, stroke and coronary heart disease.

A research 3 comprised of 14 cohort studies and five randomized controlled trials reporting all cause mortality, cardiovascular disease, stroke, or coronary heart disease, 37 randomized controlled trials measuring blood pressure, renal function, blood lipids, and catecholamine levels in adults and nine controlled trials and one cohort study in children reporting on blood pressure shows three major health benefits of low sodium diet

  • In adults a reduction in sodium intake significantly reduced resting systolic blood pressure by 3.39 mm Hg and and resting diastolic blood pressure by 1.54 mm Hg
  • In children, a reduction in sodium intake significantly reduced systolic blood pressure by 0.84 mm Hg and diastolic blood pressure by 0.87 mm Hg
  • Lower sodium intake is also associated with a reduced risk of stroke and fatal coronary heart disease in adults

Suggested list of low sodium foods

Even though pervasive in our diets, high sodium foods are not that difficult to avoid or to replace by healthier alternatives. Here is a list of healthy, low sodium alternatives to the previous list, suggested by the Dietary Guidelines for Americans 4 and AHA Sodium blog, 5complete with recipes for you to try at home.

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