Have you ever heard of low sodium diets? People who suffer from hypertension and heart failure typically undergo a low sodium diet. Salt is beneficial to our body. However, if consumed in excess, it can actually increase the risk of hypertension, which can interfere with heart health.
On the other hand, a sodium deficiency is also unfavorable as it can increase the risk of hyponatremia, insulin resistance, and even heart attacks. Therefore, you should consider the following review regarding the correct principles of a low-sodium diet to ensure you stay on the right track.
Sodium Intake Requirements
Before discussing the proper low-sodium diet guide, it is helpful to know the maximum daily salt consumption limits.
Essentially, the recommended salt intake according to the Indonesian Ministry of Health is 2,000 mg or 2 grams per day. This amount is equivalent to 1 teaspoon.
Meanwhile, infants and toddlers should avoid salt entirely. This is because their kidney function is not yet capable of properly processing the substances contained in salt.
Sometimes, the packaged foods or beverages you buy also contain salt or sodium. That is why it is important for you to check the packaging to determine the sodium content.
Benefits of Low Sodium Diet
Salt, or sodium, is a mineral required by the body. Nevertheless, its consumption must be limited, especially if you have certain health conditions. Some benefits of a low-sodium diet include:
1. Lowering the Blood Pressure
One benefit is helping to lower blood pressure, especially for those with hypertension. Research shows that reducing salt consumption for four weeks or more can significantly lower blood pressure.
2. Maintaining Heart and Blood Vessels Health
Aside from lowering blood pressure, the low-sodium diet is also beneficial in maintaining heart and blood vessel health. Hypertension is closely related to high sodium levels.
Salt attracts water, which increases the volume of fluid in the blood vessels and adds to the heart's workload. This is further aggravated by high cholesterol levels and plaque formation, which risks plaque rupture and causes blockages in the coronary arteries or blood vessels in the brain.
3. Reducing the Risk of Cancer
According to research, consuming too much salt can increase a person's risk of developing cancer. For those with an excess salt intake of 5 grams per day, the risk of colon cancer increases by 12 percent.
Excessive salt can damage the stomach's mucosal lining, causing inflammation and the growth of H. pylori bacteria, which may lead to colon cancer. To reduce such risk, it is suggested to follow a low sodium diet.
4. Strengthening the Bones
Reducing salt intake can also benefit bone strength. The ionic properties of salt allow it to control how much calcium is drawn from the bones.
Calcium is a vital component for strengthening bones and preventing osteoporosis. Therefore, limiting salt helps ensure the calcium supply is not lost and keeps bones strong.
Tips for Low Sodium Diet
Now you have come to understand the benefits of consuming salt in the proper amount. If you have been consuming too much salt, consider this low-sodium diet plan.
Here are some tips on following a low-sodium diet:
1. Choose the Low Sodium Products
The first tip is to choose food and drinks that are low in sodium. Although it is a simple step, it can help you lower the salt or natrium levels in your body, especially if you do it consistently.
Before buying food or drink, please check the labels. Typically, low-sodium products contain less than 140 mg of sodium per serving. When dining out, ask for less-salty food.
2. Increase Fruit and Vegetable Intake
Fruit and vegetables are types of food that are beneficial for the body because they contain various nutrients. To lower the sodium levels in your body, you can increase the intake of low-sodium fruit and vegetables like carrots, spinach, tomatoes, celery, lettuce, onions, apples, oranges, and bananas.
3. Reduce the Salt in Cooking
Let’s start the low sodium diet by reducing the amount of salt used in cooking. You can measure your daily salt intake, maximum 1 teaspoon.
Avoid adding salt when cooking rice or boiling pasta. It is better to sprinkle a little salt after the food is cooked so the flavor is more pronounced with less quantity. If you want to use butter, opt for unsalted butter.
4. Limit the Seasoning and Sauces
Another tip for a low sodium diet is to limit the use of seasonings and sauces. As a replacement, you could pick dry herbs and spices instead. The options include coriander, ginger, pepper, lemon juice, thyme, or oregano to flavor your food.
5. Avoid High Sodium Food
Stay away from tomato sauce, salted fish, cheese, smoked meats, and processed meats because they contain high level sodium. Other culprits include certain breads, pizza, sausages, packaged chips, and pasta sauces that are also rich in salt.
Those are several tips for lowering the salt levels in your body that you can implement. The main principle of a low-sodium diet is reducing the consumption of high-salt foods while increasing the intake of protein, fiber, potassium, and calcium from your daily meals. This diet serves as an effective alternative for hypertension sufferers to help lower their blood pressure.
Beyond dieting, you should also adopt a healthy lifestyle, such as exercising regularly, increasing your intake of low-sodium nutritious foods, and drinking plenty of water. By consuming enough water, your body will avoid dehydration, which can often lead to fatigue.
When it comes to choosing drinking water, you shouldn't be indifferent. Choose high-quality drinking water that meets the Indonesian National Standard (SNI) for bottled water, such as AQUA. AQUA is a premier mineral water that preserves the quality of the minerals within it.
Only AQUA protects and cares for its water sources and the surrounding environment to ensure the mineral balance remains preserved. AQUA's water is sourced from selected mountains and undergoes a natural filtration process through volcanic sand and rocks.
The bottling process also undergoes 400 quality tests to ensure the water's quality remains intact until it reaches the consumer. Therefore, be wise in choosing your drinking water and always have #AQUADULU ready wherever you are!
