How can you reduce sodium? This is a common question that we hear every day, especially from those people who are widely depending on processed foods.For most people, when sodium intake is reduced, blood pressure begins decreasing in only a few weeks, on the average.
We should be careful when it comes choosing food for ourselves.
There are lot of tips on how to reduce sodium but first we have to follow these tips:
Choose a Heart-Healthy Diet
The DASH (Dietary Approaches to Stop Hypertension) eating plan is a simple, heart-healthy diet that can help prevent or lower high blood pressure. The DASH diet is low in sodium, cholesterol, and saturated and total fats, and is high in fruits and vegetables, fiber, potassium, and low-fat dairy products.
If you follow the DASH eating plan and also make other lifestyle changes such as getting more physical activity, you will see the biggest benefits. Heart attacks and strokes could be prevented every year.
Tips for Lowering Sodium at the Supermarket
- Buy fresh, frozen or no salt added canned vegetables.
- Use fresh poultry, fish, pork, and lean meat, rather than canned or processed meats.
- When available, buy low sodium, lower sodium, reduced sodium, or no salt added versions of products.
- Limit your use of mixes, and instant products, including flavoured rice and ready-made pasta.
- Compare Nutrition Facts labels on food packages for Percent Daily Value or amount of sodium in milligrams.
- Check to see if saline or salt solution has been addedif so, choose another brand.
Tips for Lowering Sodium While Eating Out
Restaurant foods are a major source of sodium in diets, so it pays to take a few minutes to find out what's in the food you’re eating. Planning ahead also can help you find restaurants that have information on sodium levels in the foods they serve.
To reduce your sodium when you are eating out at a restaurant, request that no salt be added to your food.
Beware of hidden sources of sodium such as sauces and dressings, and ask for these toppings on the side.
Written by: Vina Benitez, Eternus Global