Reduced Salt Consumption Diet: Definition, Advantages, Food Choices, and More Detailed Information
A diet low in sodium can offer significant health benefits, particularly for individuals with high blood pressure, kidney disease, liver disease, and cardiovascular disease. The American Heart Association (AHA) and the National Kidney Foundation advocate for a sodium intake of less than 2,300 milligrams (mg) per day for most adults, with an ideal limit of no more than 1,500 mg per day for ideal heart health.
People with certain liver diseases, such as cirrhosis, may find relief from consuming a diet low in sodium to prevent or manage a condition known as ascites. This condition is characterised by an accumulation of fluid in the abdomen.
To reduce sodium intake, it's important to avoid using salt to season food and instead opt for alternative food seasonings like salt-free seasoning blends, herbs and spices, chopped onion, garlic, or peppers, ginger, lime or lemon juice, and salt-free spice blends. Consuming mainly fresh foods, including vegetables, fruits, and animal products, can also help reduce dietary sodium intake.
At the grocery store, people can choose food products labeled as low in sodium or sodium-free. These include fresh fruits and vegetables, canned vegetables or beans without added salt, frozen vegetables without added sauce, low sodium salad dressings and condiments, breads and grains that are low in sodium, and dairy that is fat-free or low fat.
The nutrition facts label typically lists the sodium content in mg per serving and people should also check to see how many servings the package contains. The National Kidney Foundation advises people with kidney disease to limit their sodium intake to prevent health complications.
Following a low sodium diet may help reduce the risk of high blood pressure (hypertension), improve overall heart health, and slow the progression of kidney function decline in patients with chronic kidney disease. High sodium consumption is linked to increased blood pressure, which raises the risk of heart disease and kidney damage.
People should avoid salty snacks like tortillas, corn chips, and pretzels, convenience foods like canned meals and frozen dinners, high sodium sauces like teriyaki, soy, and barbecue sauce, processed foods like cheese, buttermilk, and canned soup, cured foods like bacon, ham, and pickles, lunch meats like pastrami, sausage, and corned beef, and foods that undergo a curing process.
When eating at a restaurant, people should be cautious and can ask about the sodium content of a particular meal before ordering and ask the restaurant to prepare the dish without salt and to serve salad dressings or sauces separately.
Consuming too much sodium can lead to excess sodium in a person's blood, resulting in a higher blood volume and increased risk of hypertension. Uncontrolled hypertension may increase a person's risk of stroke, heart attack, heart failure, blindness, and kidney disease.
The average person in the United States consumes more than 3,400 mg of sodium each day, with more than 70% of sodium coming from prepared or packaged foods. High levels of sodium may also be present in foods that do not taste salty, such as pastries and cereal. The average person requires less than 500 mg of sodium a day, and for most people, a diet containing 1,500 mg of sodium a day should not be a concern. However, competitive athletes and individuals who work in hot conditions may need to consume more sodium to replace what is lost through sweating.
Table salt, or sodium chloride, is a common source of dietary sodium. Other dietary sources of sodium include monosodium glutamate (MSG), sodium bicarbonate (baking soda), disodium phosphate (food additive), and any ingredient with "sodium" or the chemical symbol "Na" in its name.
In summary, following a low sodium diet can offer significant health benefits, particularly for those with certain medical conditions. The AHA and the National Kidney Foundation recommend a sodium intake of less than 2,300 mg per day, with an ideal limit of 1,500 mg per day for ideal heart health. People should be mindful of their sodium intake, read nutrition labels, and choose fresh foods whenever possible.
- Other nutrition aspects are equally important for maintaining health and wellness, including sources of protein, carbohydrates, and essential fats.
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- A balanced diet should include vegetables and fruits, whole grains, healthful fats, lean proteins, and limited added sugars, based on individual requirements.
- Reducing sodium intake is crucial for managing cardiovascular health, blood pressure, and kidney function; however, it's essential to maintain a healthy balance of essential minerals such as potassium and magnesium.
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