Jurnal Bisnis Darmajaya

The main source of sodium is table salt. On average, we consume five or more teaspoons of salt a day. This is 20 times more than what the body needs. In fact, your body needs only 1/4 teaspoon of salt each day and this must be sea salt. You can learn below which are the best food options to be able to get a low sodium diet.

Sodium occurs naturally in foods, but a large amount of it is added during processing and preparation. Many of the foods that don't taste salty can still be high in sodium. Large amounts of sodium can be hidden in canned, processed, cold cuts, and refined foods.

Sodium controls the fluid balance in our body, maintains blood volume and blood pressure. Eating too much sodium can increase blood pressure and cause fluid retention, which could lead to swelling of the legs and feet, or other health problems.

Benefits of a low sodium diet

A low sodium diet ensures more health and it is enough to know how to select our food, when preparing our menu, a little interest and some effort will keep us away from many of the diseases that are the main cause of death In Western countries, then get to work, here you can find a list of low sodium foods with which you can replace hundreds of them that are loaded with this harmful element.

Vegetables and fruits

Most vegetables and fruits are very low in sodium, especially if they are eaten raw or during cooking, no salt or seasonings are added that could hide it in their content. Some canned vegetables have added sodium that is used as a preservative in many of them. On the other hand, fresh fruits such as apples, watermelon, cantaloupe, strawberries, grapes, peaches, pears, apples, cherries, and plums contain a minimal portion of sodium.

As for vegetables, many of them are also reduced sodium foods, such as asparagus, beans, lettuce, eggplant, peas, potatoes, cucumber and squash, all of which have less than 20 mg of sodium per serving. A medium carrot contains only 25 mg of sodium, while ½ cup of cooked broccoli contains 20 mg.

Grains and cereals

Some grains, but not all, may be low in sodium. Always read the labels on the containers when shopping for packaged items to determine how much is in each serving. Packaged cookies, cakes, and instant cereals have higher levels of sodium. Cereal bars, whole wheat bread, wheat crackers, cereals such as puffed wheat or puffed rice, egg noodles, rice or popcorn with no added salt are low sodium options. A cooked cup of whole wheat spaghetti contains only 4 mg of sodium, while a cup of cooked brown rice contains only 5 mg.

Meats

Meat can have higher levels of sodium than vegetables and fruits, but there are still some products that are considered low in sodium. Control portion sizes and always avoid excess sauces with your meat, this can be very helpful to reduce some sodium. Meats, such as chicken, fish, pork tenderloin, steak and turkey, all have less than 140 mg of sodium per serving. A 140-gram serving of steak contains 65 mg of sodium. When consuming meat, it is necessary to purchase meat from free range animals.

Dairy products

Cheeses are usually a very important source of sodium, avoid their consumption or buy products without added salt that are versions of these products in the markets, milk and especially skim milk, is a low sodium food source, and yogurts and Creams, although they are not very healthy options for other aspects and their high fat content are also safe if you are looking to reduce the amount of sodium in your diet.

Tips to ensure a low sodium diet

• Eliminate the use of salt on your table, get rid of the salt shakers and if you do use it, you must use sea salt.
• Read the labels and you will be amazed at the amounts of sodium in products that you did not even imagine.
• Prepare your own food, so you manage the amount of salt they contain and it will be easier to follow a low sodium diet.
• Explore options when seasoning. Try rosemary, oregano, basil, curry powder, cayenne pepper, ginger, fresh garlic or garlic powder (not garlic salt), black or red pepper, apple cider vinegar, or lemon juice and unsalted seasoning mixes.
• Drain and wash canned vegetables.
• Select organic and natural foods.
• Avoid canned preparations and pre-packaged foods that are often high in sodium.

Being aware of our food every day, preparing and serving food with love are also good tips to rediscover health, well-being and happiness, eating consciously is nutrition for soul and body.

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