Our body daily needs sodium which helps in maintaining fluid levels and many of us are able to fulfill the recommended intake, infact we end up eating more of sodium on daily basis. As per the recommendation by American Heart Association people should consume a maximum of 1,500 mg/day of sodium based on scientific evidence. In long run more consumption of sodium in daily diet can raise blood pressure and can increase risk of heart disease, kidney disease and stroke. People think sodium is available only in the form of salt; however there are other food items which contain sodium such as canned foods, cheese, baking powder, baking soda and processed foods.
Reducing sodium intake in your daily diet can help in reducing the risks of high blood pressure and its related complications. Following are few tips which can help you in reducing sodium intake in your daily diet:
- Use fresh vegetables and fruits rather than canned ones which contains added salt to increase shelf life
- Use of herbs and spices like basil, garlic, ginger, nutmeg, oregano, pepper and thyme that are devoid of extra sodium to add flavour to the foods
- Use sauces such as barbeque sauce, soy sauce and teriyaki sauce in moderation
- Consumption of potassium rich diet such as leafy vegetables, mushrooms, bananas, etc., can blunt the harmful effects of sodium
- Always check the sodium content on Nutrition Information label when buying food
Ravi Shet is the writer of this article and Co-founder of www.treatum.com, an online healthcare portal connecting patients with right doctors.