Do you Know what your Daily Sodium Intake Should be?

November 12, 2012

Do you Know what your Daily Sodium Intake Should be?

Most people don’t regulate their daily sodium intake until they are diagnosed with some serious illness such has high blood pressure (hypertension), high cholesterol levels, atherosclerosis or diabetes. Then they realize that they need to keep tract of the salt they bring in their diet. This usually calls for some education on various foods and how much salt they contain. Where the difficulty comes in is processed foods because they generally are very high in salt content. It is easier to eat all natural foods to get this under control but sometimes that isn’t possible so you need to read package labels very carefully and note what constitutes a serving. Nevertheless, your daily sodium intake should not exceed 1500mg. Many individuals take in twice that amount or more which for a person with heart disease is deadly.

In trying to establish a low sodium diet, you need to know the ingredients that are required for a low sodium diet. This may require help from a nutritionist or other healthcare professional. Your diet should not contain any processed foods such as canned good, processed meats like hot dogs or lunch meats, stews or tv dinners etc. What you want is fresh whole foods. Fresh whole foods include; fresh fish, shell fish, lobster, crab, fresh poultry and other fresh meats, fresh veggies and fresh fruits. Frozen vegetable are okay so long as they don’t have sauces on them. Nevertheless, always read the labels to make sure. When reading a label, one serving should range between 0-150mg so you can maintain a proper daily sodium intake.

If you are a person who normally eats out a lot, you will have difficulty maintaining your daily sodium intake. As hard as it may be, you need to stay home and prepare your own meals. It may be difficult at first using less salt but there are tasty ways of getting around that. Learn more about spices and herbs and apply that to your foods. This is not only healthy but also tastes good and in fact most people should eat this way anyway. You may be able to remove salt from some foods simply by changing the way you cook them. For example, boil the food instead of baking it.

Bringing your daily sodium intake down may be easier to handle by making use of sodium substitutes. This seems to work well for some people whether they apply it straight away or cooking with it. Sodium substitutes are available in two forms. One form is potassium chloride and the other is magnesium chloride and both taste very similar to sodium and take little time to get used to. Your body need potassium and magnesium as well. These metals are important for muscle contraction and maintaining neuronal membrane potentials and cell signaling.

Another thing to consider in lowering your daily sodium intake is to drink a lot of water. The more water you drink helps to flush salts out of your system. When this happens, eating foods that are just slightly salty will taste extremely salty to you and you won’t want to eat them. Be careful not to flush to much salt out of your system as this will upset your salt balance throughout your body.

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