How to Keep a Low Sodium Diet

June 28, 2012 0 Comments

By Gordon Zwillenberg

If you are like me, you have high blood pressure. You are restricted to a low sodium diet; but, salt is everywhere. When you eat out, cook a frozen dinner, have cold cuts and munch on cheese, you have just devoured a lot of salt. How do you keep a Low Sodium Diet?

Why Is It So Harmful?

In 2010, The Dietary Guidelines for Americans recommended a salt intake of less than 2,300 mg. per day – or the size of one teaspoon of salt. For older Americans and patients with high blood pressure, a maximum of 1,500 mg. per day is recommended. Most Americans ingest 50% or more or about 3,400 mg. per day.

A high salt intake is the fundamental cause for high blood pressure. Salt also keeps and maintains your weight. It’s not easy to lose the weight, if you are taking in a lot of salt. High blood pressure can lead to heart disease, which can be fatal.

What Foods Have The Most Salt?

75% of the salt intake comes from processed foods. This includes cheese and deli meats. Most all stores do not show the low salt items for a low sodium diet.

Frozen Foods have TV Dinners, Ice Cream and dinner entrees, all contain a lot of salt. Your cakes and cookies all comprise of salt. A lunch with hot dogs, beans and sauerkraut can meet or exceed the daily salt intake recommendations.

What Could You Do?

You can do a few things to lower your sodium intake for a low sodium diet. They comprise of:

1. Eat more fruits and vegetables including broccoli, zucchini, egg plant and cabbage. For Fruit, try eating more berries, watermelon and cantaloupe. Fruits and vegetables do not contain salt.

2. Have a meal with low-sodium products. If your store does not have any, try the internet. You could acquire low sodium cheese and prepared dinners on the internet.

3. Flavor your food with herbs and spices. Garlic powder is a healthy substitute for salt. Your grocery store has no-salt spices.

Can You Eat Out?

When it comes to eating out, most places don’t cater to low-sodium diets. You buy what they want to give you. The places include:

– Chinese Buffet Restaurants

– Barbeque Restaurants

– Fried Chicken outlets

– Hamburger Fast Food Outlets

If you are on a budget, these are the cheapest and most convenient places to eat out. They cook for the day and they add plenty of salt. These restaurants don’t cook out of the ordinary for a low-sodium diet.

Don’t expect much relief, when you go to a family restaurant. There meals are not made for low-sodium diets. You consume a lot of salt with your meat and vegetables. It may take an act of congress for our society to change.

What About Eating At Home?

At home, you can change your lifestyle. Snacking on salty foods like potato chips, brownies and popcorn will have to end. Instead, snack on vegetables like celery, carrots and green peppers.

Try to plan your meals. When you go to the grocery store, have a list with what you will need. Specify a day to cook for the week. By planning your meals, you will be eating out less and saving money. You might also help to lower your high blood pressure.

What Else Can You Do?

To cut back on salt, you can:

1. Buy low-sodium items, if available. Check the internet for some of the products.

2. Watch for specialty food stores that deal with natural and organic foods.

3. You can prepare some of the processed foods including soup, beans, and chili.

You Can Do It!

You can cut back on your sodium intake. You will feel better and you will lose the weight. By following these uncomplicated guidelines, you could lead a healthy life.

Good Luck!

Gordon Zwillenberg has tried many diets. He has currently lost 15 lbs. and three inches off of his waist. If you want to lose weight, get rid of the belly fat and feel great, the articles can help you. Our free newsletter is filled with good information on diet and exercise. The great products, on the right, have been proven to work. So, if you want to look and feel great, go to: Click Here!

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