Control your Sodium

Control your Sodium

Last but not least it is important to implement a low-salt diet, or we should better say a low-sodium diet. Time and again has been demonstrated that sodium intake has a direct effect on blood pressure levels.

The reason why sodium affects blood pressure is still debated, and some researchers think that many people are sensitive to sodium and can build up hypertension after an extended excess of sodium ingestion. How much sodium you need per day can be established only by your physician. Only 500 mg of sodium per day are indispensable in our diet, but sodium restricted diets can range from 1000 mg to 4000 mg depending on the individual needs. Consider that 600 mg of sodium corresponds to 1/4 of a teaspoon of salt and one teaspoon of baking soda contains 1000 mg.

Reducing sodium intake is not easy and requires constant attention and a significant effort because sodium is present in food under many different forms: Sodium chloride is salt, used in cooking, at the table, in canning and in preserving. Table salt is 40% of its weight is sodium; Monosodium glutamate or MSG, is a seasoning used in bouillons, in restaurant cooking, and in many packaged foods; Sodium bicarbonate or Baking soda, (and similarly baking powder) is used as a leavener for breads and cakes, sometimes added to vegetables in cooking, and used against indigestion; Sodium nitrite, is used in cured meats, salame, and sausages. Many sodium compounds such as Sodium sulfite, Sodium hydroxide, Sodium propionate, etc are used in industrially processed food like cheese, breads, cakes, cereals, dried fruits, vegetables, chocolate milks, and ice cream.

Food products can be defined as low sodium on the label by the American Heart Association only if they have less than 141 mg of sodium per serving. When you buy prepackaged food, read the labels and look for sodium (symbol NA) and soda (baking soda or sodium bicarbonate). Go for products that give the least amount of sodium, but base your judgment on the amount you eat, not on the serving size indicated on the package. Consider that most “high-salt” foods like chips, ketchup or salad dressing indicate unrealistic small portion to avoid scaring the customers.

If you take any medication check with your doctor and pharmacist because some drugs, like antacids, have high amount of sodium. Choose fresh food over frozen or canned. Stay away from salty foods such as Anchovies, Bacon, Bouillons, Canned Foods, Cheese, Cold Cuts (Prosciutto, Salame, Baloney, Ham, Sausages), Condiments, Cooking Sauces, Cottage Cheese, Croutons, Cured meat, Gravy, Hot Dogs, Olives, Pickles, Potato chips, Processed fish, Salad Dressings, Salsa, Salted nuts, Snack foods, Soy Sauce, Tortilla chips.

Caution: A low-sodium diet if difficult to realize, but is also possible to overdo it, with potential undesired consequences. For this reason, if symptoms of high blood pressure persist, don’t keep reducing your salt intake but consult with your physician.

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