With many diet plans hitting the internet and books, the low sodium diet is one of many that grabbed many people’s attention.
In this article, we are going to cover:
- What is the low sodium diet?
- How can following a low sodium diet benefit you?
- Can low sodium diet help me lose weight?
- Is low sodium diet good for hypertension?
- How much sodium should I take on this diet?
- The fruits and vegetables that are low in sodium.
- Low sodium yet TASTY recipes for me.
With all these points answered, you will have your complete Low Sodium Diet guide.
7 FAQ About Low Sodium Diet:
1. What is a low sodium diet?
A low sodium diet is simply a diet in which you cannot have more than 2,400 mg of sodium (1,500-2,400 mg of sodium) daily. That means reducing your salt intake. This has many benefits that we are going to mention.
2. How can following a low sodium diet benefit you?
Sodium is an element that’s needed for good health. However, too much salt or too much water in your system will upset the balance. reported The American Heart Association.
There are several benefits when you decide to follow a low sodium diet:
a) Blood pressure reduction:
As you reduce your intake of sodium – salt – this will help you reduce your blood pressure, regulates it and helps to prevent swelling of the extremities, such as in your legs.
b) Lower Your Risk of Heart Disease:
By limiting your salt intake, you will reduce the chances of having any cardiovascular diseases and get a healthy heart. “There are certain medicines that work better with low sodium diet,” stated Dr. Norman M. Kaplan at UpToDate.Com.
c) Antihypertensive will work better:
These are medications that treat high blood pressure in general and they are more effective when you follow a low sodium diet, as too much sodium intake can, somehow, antagonize the effects of these medications slightly.
d) Reduced Risk of kidney stones & osteoporosis:
Any imbalance in the minerals inside your body, especially when it comes to salt, can lead to many diseases. So going on a low sodium diet will effectively minimize the chances of suffering from kidney stones or osteoporosis.
3. Can low sodium diet help me lose weight?
We are all looking for some weight loss answers in every diet we come across on the internet, but we always want to maintain a healthy body as well.
Nevertheless, is going on a low sodium – salt – diet going to help me lose some extra pounds?
The answer here is YES! Nevertheless, there a few points I need to clarify when losing weight with a low sodium diet.
First of all, as you decrease your salt intake on a daily basis, you will notice a quick drop in your weight. Why is that?
Salt makes your body retain water, which, consequently, will cause your body to gain weight. As you begin your change in the low salt diet, you will love how you are losing weight – water weight.
However, the moment you stop reducing your salt intake, you will find yourself gaining back some weight.
4. Is low sodium diet good for hypertension?
How is going on a low sodium diet has anything to do with your hypertension?
As we previously explained, Yes, it is very good for relieving any hypertension.
Eating so much salt in your food means you are pushing your sodium level up in your bloodstream. By doing this, you are reducing your kidneys’ functionality – removing water from your body.
The higher your salt intake, the higher the sodium level in your bloodstream, the more difficult it is for your kidneys to eliminate water from your body and the higher your blood pressure is.
Are you still wondering if going on a low sodium diet is going to help your hypertension?
But, the question is, how much sodium should you eat on a daily basis to maintain the low sodium diet with effective results?
5. How much sodium should I take on this diet?
As we said at the beginning of this article, you need almost from 1,500 mg to 2,400 mg. Nevertheless, I want to make sure that you know that going on a low sodium diet does not mean that you can cut off salt completely and think you have accomplished something good!
Please make sure that you give your body this amount of salt – at least- since this is the minimum amount of sodium your body needs to function well.
6. What are the fruits and vegetables that are low in sodium?
Many fruits and vegetables out there are low in sodium. In fact, we are going to categorize them for you into:
• Low sodium.
• Very low sodium.
• Sodium free.
a) Low sodium fruits and vegetables:
Sweet Potato Broccoli Carrot
Bell Pepper Artichoke Celery
b) Very low sodium fruits and vegetables:
Dried Apricots Pineapple onions Papaya
Brussels Sprouts Chickpeas Parsley Peas
Green Cabbage Cauliflower Grapes Pear
Spaghetti Squash Mushrooms Tomato Figs
c) Sodium free fruits and vegetables:
Watermelon Apples Orange
Green Beans Guava Corn
Raspberries Lettuce Peach
Grapefruit Lime Pear
Kiwifruit Avocado Mango
Cucumber Banana Dates
Tangerine Eggplant Potatoes
7. Are You Looking Some Low Sodium Yet TASTY Recipes?
We are consuming over 3,400 mg a day in our diet and food that we eat! Which is more than the double of what the American Heart Association recommends for us?
That is why we looked for some healthy low sodium, yet delicious recipes to go on a low sodium diet.First, I will tell me personally favorite breakfast that I eat for my low sodium diet and you can share yours for inspiration.
a) Banana Nut Oatmeal:
Start your day with a healthy, delicious low sodium twist breakfast. This breakfast is packed with proteins in the nuts, bananas, oatmeal and adding a delicious flavor with cinnamon.
this Banana Nut Oatmeal is a great way to start your day and shine.
It only has 310 calories and no cholesterol whatsoever. It is amazing how this breakfast can lower your blood pressure as the bananas offer you more potassium.
What will you need?
• 1/2 cup rolled oats
• 1 banana, sliced
• 1 cup water
• 1 teaspoon cinnamon
• 1 tablespoon chopped walnuts
How can you prepare your breakfast?
1. Add the oats and one cup water in a small bowl that is safe to put in a microwave. Set the microwave at high for 3 minutes.
2. Add on top your delicious walnuts, banana slices, and a dash of cinnamon.
A quick and simple breakfast to prepare in less than 5 minutes and it has no sodium whatsoever and it can help lose your weight and manage your hypertension as well!
What about some yummy ideas for low sodium lunch recipes? I have just the one for you right here!
b) Herb-Roasted Turkey:
Never have I met anyone who does not like eating chickens – except for vegetarians? This is one delicious meal; believe me when I tell you that you will miss a lot if you did not try this recipe!
Moreover, you will not even believe how yummy it is and it is low in sodium! This chicken recipe only has 121 milligrams of sodium!
What will you need?
• 1 large carrot; chopped.
• 1 large celery stalk; chopped.
• 1 large yellow onion; chopped.
• 1 cup water.
• 1 fresh or pre-brined turkey (12- to 16-pound)
• 2 minced garlic cloves.
• 7 chopped sage leaves; fresh.
• 1 Tbsp. fresh thyme leaves
• A dash of freshly ground black pepper
• 3 Tbsp. of unsalted butter melted and divided.
How can you prepare your lunch?
1. Mix the onions, carrot, celery stalk, garlic cloves, fresh sage leaves, fresh thyme leaves and black pepper in a medium bowl well. Then, set the bowl aside.
2. Place a rack on the second-lowest level in your oven; preheat to 500°. Prepare a large roasting pan including a rack set in pan.
3. Divide the vegetable mixture into 2 halves, then add 1/2 a cup of it inside the neck cavity and the other half cup inside chest cavity of the turkey.
4. Spread the remaining vegetables on bottom of the pan; also add the 1 cup of water.
5. Support turkey by tying ends of its legs with a good string. Lift wingtips up and put them on the back – tuck under the turkey.
6. Brush turkey using a pastry brush with 1/2 of the melted butter. Then, Place turkey on roasting rack with its breast side down.
7. Roast turkey for 30 minutes; and turn oven level down to 350°.
8. Take the turkey out from the oven. Carefully – using something to protect your hands from the heat – turn the turkey breast side up. Then, spread the remainder butter and juice on top. Roast again after 45 minutes.
9. Tilt juices from the turkey’s cavity into the pan. Then, transfer turkey to a carving board, and wrap it loosely with foil. Let it rest for 30 to 40 minutes before carving. Carve turkey, and serve your delicious lunch.
There you go! It is an easy, yummy low sodium lunch for a healthy lifestyle!
Share this with family and friends and start going on a low sodium (salt) diet today and enjoy the results!