3 Recommendations To Reduce Sodium Intake
For many people, reducing sodium intake is an inescapable task, as their cardiovascular health depends on it. This mineral is one of the most abundant in the body and performs functions as important as ensuring the transmission of the nerve impulse.
However, its abundant intake is associated with a poor prognosis in those individuals with hypertension. Therefore, we are going to provide you with a series of recommendations to reduce it in the diet. If you put them into practice, you will be able to see how you improve your health in the medium and long term.
However, these tips should be taken by those who have problems with the handling of this mineral. In the case of athletes or people who are exposed to a high level of sweating, the indications could be different.
How to reduce sodium intake?
Next, we will expose dietary techniques that will help you reduce the presence of sodium in the diet. Remember that if you have doubts about the need to restrict the contribution of this mineral, the best option is always to consult with a specialist, who will be able to help you plan an optimal diet.
1. Beware of canned foods
Pickles or canned foods are a good option to dispose of products that are out of season or to increase their shelf life. They are an attractive and convenient way to consume certain vegetables throughout the year.
Canned legumes, for example, are classified as healthy processed . Its regular intake guarantees an adequate supply of fiber, which is directly related to better intestinal health. This is stated by research published in the International Journal of Clinical Practice , where they are defended when it comes to reducing traffic problems in older adults.
However, pickles often contain high doses of sodium, which could be harmful for certain people. Experts link the dietary intake of this mineral with an increase in blood pressure, although the latest scientific articles show some disagreement in this regard. Anyway, until the opposite is certified, the medical prescription is to reduce the salt in hypertensive.
2. Reduce sodium intake through sauces
Sauces usually contain high amounts of salt. When it comes to reducing sodium intake, it is beneficial to remove this type of food from the usual diet.
Although the worst of these products is not their mineral content, but their excessive caloric intake. In some cases, the presence of trans-type lipids in its composition is another negative factor. These fats are linked to an increased risk of developing chronic inflammatory diseases, according to an article published in the journal BMJ.
In the case of considering consuming a sauce, it is best to make it at home. In this way, we will know the ingredients that compose it and we will be able to choose its origin.
In case of buying industrial type, it is essential to pay attention to the labeling and avoid those that contain high amounts of sodium, trans-type lipids and additives. It is good to get advice on this and to check the nutritional tables that accompany the packages.
3. Stay away from fast food
Fast food industries often add large amounts of salt to food to improve palatability. For this reason, their sodium content is high.
In addition, dishes from fast food chains contain chemical additives that can be harmful to health. These foods tend to be fried or battered, which further reduces their nutritional quality.
When planning a balanced and healthy diet, it is essential to ensure the presence of fresh food in the diet. At the same time, it is advisable to reduce the consumption of processed foods, in order to avoid the contribution of substances that may be harmful to the cardiovascular system.
As part of the strategy for managing high blood pressure, nutritionists often recommend drastically cutting down on fast food. In this way, they ensure that the patient does not have direct access to foods that complicate the internal fluid balance, leading to increased blood pressure figures.
Decreasing sodium intake may be necessary in some cases
If you suffer from arterial hypertension, it is likely that the specialist will recommend reducing the sodium intake in your diet to avoid complications derived from the progression of this pathology. To comply with this guideline, it is important that you take into account the advice that we have provided in this article.
Remember that the basis of a healthy diet is variety and, above all, the predominance of fresh products and vegetables. Try to combine a good diet with the practice of physical exercise on a regular basis to promote a correct state of health.
Finally, if you are an athlete and train outdoors, consult a nutrition professional before deciding to reduce your dietary sodium intake. Otherwise, you could put your electrolyte balance and, with it, your athletic performance at risk.
