Reduce Salt in Your Diet

A key to healthy eating is choosing foods lower in salt and sodium.

Reduce Salt and Sodium in Your DietIn today’s fast passed life, with an increasing reliance on convenience foods in the home and on the run means that we can easily consume more salt than is needed by our bodies. Therefore, we should all learn ways to reduce salt and sodium in our daily lives.

The current recommendation is to consume less than 2.4 grams (2,400 milligrams [mg] ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table.

For someone with high blood pressure, the health professional may advise eating less salt and sodium, as recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and help blood pressure medicines work better.

Learn to Recognise Sources of Sodium in Your Diet

When you must reduce salt and sodium you eat, be aware of both natural and added sodium content. Table salt is sodium chloride. It’s 40 percent sodium by weight. When you buy prepared and packaged foods, read the labels. Watch for the words “soda” (referring to sodium bicarbonate, or baking soda) and “sodium” and the symbol “Na.” These products contain sodium compounds.

Most spices naturally contain very small amounts of sodium.

Some drugs have high amounts of sodium.

Carefully read the labels on all over-the-counter drugs. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must be on labels of antacids that have 5 mg or more per dosage unit (tablet, teaspoon, etc.). Some companies are now producing low-sodium over-the-counter products. If in doubt, ask your doctor or pharmacist if the drug is OK for you.

Suggestions on How to Reduce Sodium in Your Diet

  • Choose fresh, frozen or canned food items without added salts
  • Select unsalted nuts or seeds, dried beans, peas and lentils
  • Limit the amount of salty snacks you eat, like chips and pretzels
  • Avoid adding salt and canned vegetables to homemade dishes
  • Select unsalted, fat-free broths, bouillons or soups
  • Select fat-free or low-fat milk, low-sodium, low-fat cheeses, as well as low-fat yoghurt
  • Specify what you want and how you want it prepared when dining out. Ask for your dish to be prepared without salt
  • Use spices and herbs to enhance the taste of your food

There are many things you can do to prevent heart disease and / or just stay healthy:

img_warwick_jonessmlr… the combination of Vedic Meditation, for twenty minutes twice a day, with a good diet – especially a low fat, low salt diet – and physical exercise, should see a dramatic change in your health.

Vedic Meditation is one of the most powerful techniques available for reducing stress and anxiety. It is also one of the easiest to learn and simplest to practice.

If you are in Auckland (NZ) call me, Warwick Jones, on 09 419 5380. Or email to find our how Vedic Meditation could help you achieve better health.

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