Salt (sodium) plays an important part in the regulation of muscle contraction, fluid balance and nerve impulses in the human body and it’s important for overall good health. All our body fluids including blood, sweat, tears, etc contain sodium. It is essential to maintain suitable balance of sodium in these fluids. When sodium intake exceeds the total amount the body can handle, it accumulates in the interstitial spaces and the kidneys have to work extra hard to remove it.
A build up may trigger the body to hold additional fluids in the blood and around the cells, which leads to elevated blood pressure and also too much weight gain from water. The reason why water retention could be so difficult to diagnose is that nearly all the body’s tissues have plenty of capacity to keep a little extra fluid without appearing abnormal. This additional fluid is what makes one look bloated.
Generally, we should just eat between 1,000 and 3,000 mg of sodium each day, so it’s easy to go overboard. The Recommended Daily Allowance (RDA) for sodium is around 2,300 mg – somewhat greater than one teaspoon.
In fact, three-quarters of the salt in our diets comes from processed food, with just 10% coming from the salt we add in the course of cooking or at the table, and the remaining 15 percent that occurs naturally in food. This means the key element to keeping salt intake lower is to consume fewer processed, salty food such as sauces, pickles, crisps, canned meats, sausages, ham, and canned soups. The great news is many of these food are also high in calories and fat making them poor options if you are trying to shed weight. The more highly processed a food is, the more likely it is to have high sodium content. That is why, when it pertains to eating, it’s wise to adhere primarily to the basics. Fruits, vegetables, lean meant, beans and whole grains all have bit of sodium.
Ideas to Reduce Sodium in your Diet plan
Consume canned soups or broths infrequently. These can be very high in sodium. Use fresh poultry, fish, and lean meat, instead of canned or processed types. Switch to low-sodium margarine, or low-salt butter. Prevent salted nuts, chips, pickles along with other snack food. Prevent using table salt. Do not put extra salt at the table. Reduce sodium when purchasing. Study the food labels very carefully to find out much more about what’s in the food you eat. This will assist you to choose the right food. This can help you limit the quantity of sodium you eat daily. Rinse salt from canned food.
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