Sodium and Your Health
Sodium is an essential mineral that we need. Our kidneys regulate this mineral by controlling the body’s fluid levels and sending nerve impulses to our muscles. If sodium is too high in our blood, it pulls water into our blood vessels and therefore increases blood pressure. This causes our heart to work harder and can cause damage to our blood vessels. It can also increase plaque build-up in our blood vessels, which can lead to heart disease.
Some sodium occurs naturally in some foods, but it is in the manufacturing of our foods that sodium is found most. Packaged foods, canned coups, lunch meats and frozen dinners are typically high is salt, so it’s best to eat these foods in moderation. Aim for foods like fruits, vegetables, whole grains and lean proteins. Sodium is found in these foods as well so it’s important to look at the nutritional facts when buying foods. When consuming sodium, the American Heart Association recommends not more than 2,300 mg a day and is moving towards 1,500 mg as the recommendation.
Ways to reduce salt in your diet include looking for products that say “no salt” added, read nutritional labels to check sodium content, drain and rinse canned beans, use spices verses salt and include potassium rich foods like potatoes, greens, bananas to your diet to help lower blood pressure and combat the effects of sodium that you eat.
When eating out watch portions and don’t add any extra salt to your food. Aim for eating whole foods like vegetables and fruit. You can always ask how they prepare the foods as well and what oils they use. The key is starting with small changes. As you begin to make changes, your taste buds will adjust to lower sodium intake.
Sources:
How to Reduce Sodium - https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium
Get the Scoop on Sodium and Sale - https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt
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