It is a much talked about topic on how much is good, what are the bad health effects and so on and on. Most of the organizations have recommended an intake of 1500 to 2400 milligrams of salt intake daily in an adult. If a person is above 50, black, or suffering from high blood pressure, chronic kidney disease or diabetes he is more sensitive to blood pressure effects of sodium. People who are sodium sensitive will retain sodium easily causing excess fluid retention and thus increase in blood pressure.
The three main sources of sodium are processed and prepared foods, sodium containing condiments and natural sources of sodium like meat, poultry, vegetables and dairy products.
One myth is that people think that food which tastes salty is full of salt and those which do not taste salty are not. Some food like the bagel doesn't taste salty but has a high sodium content.
So how do we identify the sodium content in food? Look for these in the product labels : Monosodium glutamate, baking soda, baking powder, disodium phosphate, sodium alginate , sodium nitrate etc.
Now the question is how can we cut the intake of sodium in daily diet.
Eat more fresh foods and fewer processed foods.
If you do buy processed foods, select those that have reduced sodium.
You can leave out the salt in many recipes, including casseroles, stews and other main dishes.
Avoid salad dressings, ketchups, dips, mustard etc
Start adding herbs, citrus juices to jazz up your meals
If you cannot eat without the taste of salt then a dietary potassium in food can be a substitute to the sodium
Remember excess of sodium in diet can be the cause of cardiovascular and kidney diseases.
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Avocados are a great source of healthy fats. They can be eaten alone, in salad, sandwiches .
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