Sodium Intake Foods

Why And How You Should Limit Your Sodium Intake?

  • May 13, 2022
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Sodium is an alkali metal that is required in a little amount in our body (< 2300 mg per day) for the maintenance of plasma volume, the transmission of nerve impulses, normal cell function, and acid-base balance. However, maximum people intake sodium more than its requirement daily which eventually increases their risk of high blood pressure and cardiovascular diseases, and it sometimes affects the bone health as well. Thus, it is important to limit the consumption of sodium intake.

Please note, we have said ‘sodium’ intake, which can not be completely replaced by ‘salt.’ That means, salt is not the only source of sodium, but the highest content of sodium is found in salt so that is why it is important to restrict high salt consumption. Also, make sure if you are consuming salt, it should be iodised or fortified as it reduces the sodium content and helps in brain development in the foetus and young child and optimizes the mental function in general.

Now that you know how important it is to reduce your sodium intake, let’s discuss some easy ways to limit your sodium intake.

How Can I Limit My Sodium Intake?

Following are the ways you can reduce your sodium intake. It may sound difficult at first but after a while, you will get accustomed to the good change you are about to adopt.

1. Look At The Label

If you are fond of packed foods, you must check the label first. It has everything you need to know. Since you know the daily body requirement of sodium is <2300 mg so you can accordingly plan your meal by checking the content on the packs.

Below-mentioned foods contain sodium in higher amounts- 

  • Pizza
  • Poultry
  • Pasta mixed dishes
  • Deli meat sandwiches
  • Burgers
  • Egg dishes and omelettes
  • Soups
  • Burritos and tacos
  • Savoury snacks

Thus, you have to limit eating these foods on a priority basis, and of course the other processed foods as well.

Also, do not think of judging the sodium content by the taste of the food. Many foods that are high in sodium do not even taste salty such as pastries, bread, etc.

Look At The Label

2. Prepare Your Meals On Your Own

It really helps! When you make food on your own, you are of course aware of the ingredients you have put in. Also, the quality of the ingredients will be much better than the outside foods. Moreover, you can opt for low sodium ingredients so that you do not increase your sodium limit and stay healthy. 

If you eat daily from the outside, your sodium take could skyrocket and cause many heart diseases, blood pressure and bone-related diseases. So prepare nutritious and simple food for dinner.

3. Add Flavours But Not Sodium

In terms of flavours, salt is the primary source of sodium so try to not add salt to your food. Gradually decrease the quantity of salt you put in the food so that your taste buds get ample time to adopt the taste. Moreover, you should not add raw salt to foods, it is more harmful.

The best way to avoid adding raw salt to the food is to remove the salt shaker from the dining table. 

Flavours But Not Sodium

4. Buy Only Fresh

Processed and frozen foods contain ingredients that are high in sodium to make food perishable. So it is better if you buy fresh meat, seafood, and poultry. Also, make sure you check the label if it contains saline or saltwater. 

What happens is that processed foods already contain sodium and when we cook them and flavours and spices, they become even higher in sodium. That is why processed foods are discouraged.

Moreover, when you prepare fresh meat or fish, you will experience the freshness of food while eating it. So basically, buying fresh can improve your health while giving you a better taste.

5. Rinse Your Sodium

Canned foods such as beans and tuna contain sodium. However, you can not remove the existing sodium completely but rinsing them with water can certainly reduce their sodium content.

Similarly, when you rinse off vegetables, their sodium content decreases and makes them more healthy. 

Rinse Your Sodium

6. Reduce Your Portion Size

No, we are not saying to go on a diet. We suggest you to change your diet plan in order to limit your food intake. That means if you eat less, your sodium content will automatically decrease. On the contrary, you can increase the food intake which has less sodium (in doubt? Google it!)

The Bottom Line

While concluding this blog, all we need to say is to reduce your sodium intake (keep it under the daily requirement) by hook or crook. Use these tips to limit your sodium consumption. Also, look for other possibilities through which you can reduce your sodium consumption. And, do not forget to consult your doctor and ask how much sodium intake is right for you before following these tips.