How to decrease the sodium intake
April 1, 2009
Sodium is indeed an indispensable part of everyone’s diet. But the question of concern is how much is too much? A normal human body requires a minimum of one thousand five hundred milligrams of sodium daily. This relates to less than one teaspoon of table salt.
The maximum recommended daily intake of sodium comes to two thousand and three hundred milligrams.
Sodium is one factor that makes a person prone to hypertension, characterized by increased blood pressure. It is advisable to restrict the intake of sodium and enhance the intake of victuals rich in calcium, magnesium and potassium.
Other healthy considerations essential for maintaining an ideal blood pressure level include maintaining ideal body weight, physical exercises, stress management and the right dietary intake of mono- and polyunsaturated fatty acids.
It is advisable to introduce certain steps that help in decreasing the dietary intake of sodium. An easy step to make is to cover-up some of the holes on the salt shaker.
If possible, you can even try taking it off from the table. Children should be taught to enjoy the natural taste of various food materials. It is better to increase the consumption of fresh fruits, vegetables and meat. Always keep in mind that the more processed a particular food is, the more sodium it is likely to contain.
It is not a healthy step to use salt substitutes, especially those that are rich in potassium. In such a case, you need to talk about it with your doctor. Cut back on salt that is used in cooking pasta, rice, noodles, vegetables and other hot cereals. It is a wise step to taste the cooked food before you add salt to it.
If you find the taste to be tolerable, why add salt and make it unhealthy? In case of using caned food, make sure it is rinsed well in water before being prepared. Rinsing helps in removing the salt content.
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