Salt (sodium) plays an essential role in the regulation of muscle contraction, fluid balance and nerve impulses in the human body and it’s important for general good health. All our body fluids such as blood, sweat, tears, and so on contain sodium. It’s essential to keep suitable balance of sodium in these fluids. When sodium intake is higher than the amount the body can deal with, it accumulates in the interstitial areas and the kidneys have to work extra hard to remove it.
An accumulation may trigger the body to hold extra fluids in the blood and around the cells, which contributes to increased blood pressure and also excess weight gain from water. The reason why water retention could be so difficult to diagnose is that nearly all of the body’s tissues have a lot of capacity to hold a little extra fluid without looking abnormal. This additional fluid is what makes one look bloated.
Generally, we ought to only consume between 1,000 and 3,000 mg of sodium a day, so it’s simple to go overboard. The Recommended Daily Allowance (RDA) for sodium is around 2,300 mg – somewhat greater than one teaspoon.
Actually, 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 also the leftover 15 percent that occurs naturally in food. This indicates the key element to maintaining salt intake lower would be to eat fewer processed, salty food such as sauces, pickles, crisps, canned meats, sausages, ham, and canned soups. The good news is numerous of these food are also high in calories and fat making them poor options if you’re trying to lose weight. The more highly processed a food is, the much more likely it is to have high sodium content. That’s why, when it pertains to eating, it’s smart to stick mainly to the basics. Fruits, vegetables, lean meant, beans and whole grains all have little sodium.
Tips to Reduce Sodium in your Diet plan
Eat canned soups or broths infrequently. These could be really high in sodium. Use fresh poultry, fish, and lean meat, rather than canned or processed types. Switch to low-sodium margarine, or low-salt butter. Avoid salted nuts, chips, pickles along with other snack food. Avoid using table salt. Do not add extra salt at the table. Reduce sodium when shopping. Study the food labels carefully to find out more about what’s in the food you eat. This can assist you to select the proper food. This can help you limit the amount of sodium you eat daily. Rinse salt from canned food.
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