Low sodium diet is a diet that is created to limit sodium intake to about 1,500 to 2,000 mg daily. Limiting sodium is almost impossible to do as most of our foods naturally contain sodium, however, by reducing salt and seasoning in preparing our food, as well as eliminating processed food from our diet, an individual may achieve its target of eating less sodium per day.

The recommended sodium intake

According to the American Heart Association, the recommended daily sodium intake should not go beyond 2,300 mg a day and ideally should be limited to 1,500 mg for adults. However, most foods contain salt content that can cause excessive sodium intake.

For example, sodiumbreakup.heart.org said that for every 1 teaspoon of salt, 2,300 mg of sodium is consumed by our body. This means that an excess 1 teaspoon of salt may already go beyond the recommended daily sodium intake of the body.

Why should you go on a low sodium diet?

According to ucsfhealth.org, people who are suffering from hypertension are advised to go on a low sodium diet. Why? This is because sodium is the nutrient found in the body that is responsible for maintaining our blood volume levels and blood pressure. When a person has too much sodium in the body, the blood volume and blood pressure may also rise.

The benefits of hypertensive low sodium diet

Initially, reducing sodium intake can lower blood pressure levels by as much as 2 to 3 mmHg for every 2000mg sodium intake lost per day. However, as sodium reduction is developed over several years, an individual may reduce blood pressure levels to 10mmHg.

Aside from lowering blood pressure, reducing sodium which is also responsible for retaining fluids in the body, can help prevent swelling in the legs and abdomen due to fluid retention.

Furthermore, not only can a low sodium diet maintain blood pressure and prevent swelling but it is also beneficial in reducing the risk of stroke, cardiovascular problems, kidney diseases, and osteoporosis.

Low sodium side effects to watch out for

While it is recommended to have a limited sodium intake of 1,500 mg, insufficient sodium levels may also cause problems to the body. When the body is not getting enough sodium but is getting too much water, hyponatremia or sodium insufficiency may occur.

A person with hyponatremia or a person with sodium levels below 135 mEq/L, symptoms of weakness, fatigue, headache, muscle cramps, disorientation, and nausea may occur.

In severe cases of hyponatremia, serious health conditions may also develop such as neurological problems, muscle dysfunction, and cerebral edema.

What should be inside your low sodium lunch box?

The most effective way to make sure that you are getting enough sodium while still limiting your sodium intake is to prepare your own low sodium food. For your daily meals, the recommended foods that are low in sodium and high in nutrients include fruits, vegetables, homemade bean, chicken, or vegetable soup, and healthy sandwiches.

Low sodium cooking tips

If you want to cook your own low sodium meals, WebMD suggests that you follow these few tips.

1. Avoid packaged foods. Because packaged foods usually contain too much salt, you should stay away from packaged foods and opt for fresh and whole foods.

2. Check labels for sodium content. Before buying any food item, make sure that it contains low-sodium contents. Labels to watch out for when doing your shopping include "sodium-free," "very low sodium," and "no salt added."

3. Replace salt with other spices. Salt is the number one source of sodium. While a quarter teaspoon of salt will only give you 575 mg of sodium, you can easily overdo your salt intake which results in excessive sodium intake. A good way to reduce salt intake includes replacing salt with other herbs and spices.

Low sodium recipe for breakfast

If you are looking for a low-sodium and low caloric food for breakfast, a good breakfast recipe to start your day is an easy banana nut oatmeal. To do this, simply mix bananas, nuts, cinnamon, and oatmeal in a bowl. This easy and healthy breakfast can give you 310 calories with 0 mg of sodium, and 9g of fiber nutrients.

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