Salt (sodium) plays an important part in the regulation of muscle contraction, fluid balance and nerve impulses in the human body and it is essential for overall good health. All our body fluids including blood, sweat, tears, and so on include sodium. It’s important to keep suitable balance of sodium in these fluids. When sodium intake exceeds the amount the body can deal with, it builds up in the interstitial areas and the kidneys have to work extra hard to remove it.
A build up may trigger the body to keep additional fluids in the blood and around the cells, which contributes to elevated blood pressure and also too much weight gain from water. The reason why water retention could be so difficult to diagnose is the fact that almost all the body’s tissues have a lot of capacity to keep a little extra fluid without appearing abnormal. This extra fluid is what makes one appear fat.
Usually, we should only eat between 1,000 and 3,000 mg of sodium each day, thus it is simple to go overboard. The Recommended Daily Allowance (RDA) for sodium is around 2,300 mg – somewhat more than one teaspoon.
Actually, three-quarters of the salt in our diets arises from processed food, with only 10 percent coming from the salt we put in the course of cooking or at the table, and the leftover 15% that happens naturally in food. This indicates the key to keeping salt intake lower is to eat fewer processed, salty food like sauces, pickles, crisps, canned meats, sausages, ham, and canned soups. The great news is numerous of these food are also high in calories and fat making them bad options if you are trying to lose weight. The more highly processed a food is, the much more likely it is to have high sodium content. That is why, when it comes to eating, it is smart to stick mainly to the basics. Fruits, vegetables, lean meant, beans and whole grains all have little sodium.
Tips to Decrease Sodium in your Diet plan
Consume canned soups or broths infrequently. These could be really 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 and other snack food. Avoid using table salt. Do not put additional salt at the table. Reduce sodium when shopping. Study the food labels carefully to discover much more about what’s in the food you consume. This will help you choose the right food. This can help you limit the amount of sodium you eat everyday. Rinse salt from canned food.
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This post was written by admin on September 7, 2010
