Searching For A Low Salt Diet? Here’s The Healthiest I Found…

We Americans eat way too much salt as it is. Most sodium is hidden in food we eat. If you eat out a lot and prepare meals from cans and packages at home, chances are you are getting too much sodium in your diet. So, how do you change this?

‘You may need to make some changes in your food and beverage choices to achieve a healthy eating pattern. It’s easier than you think [1 nia.nih.gov/health/smart-food-choices-healthy-aging]’!

When you prepare meals yourself from scratch, you know how much sodium is in it. Virtually none. It’s natural sodium that’s in fruits and vegetables, and that’s OK. If I need a little salt, I use either sea salt or Himalayan pink from a shaker. It’s a lot less salt than a bag of potato chips.

‘The DASH eating plan follows heart healthy guidelines to limit
saturated fat and cholesterol. It focuses on increasing intake
of foods rich in nutrients that are expected to lower blood pressure,
mainly minerals (like potassium, calcium, and magnesium), protein,
and fiber. It includes nutrient-rich foods so that it meets other
nutrient requirements as recommended by the Institute of Medicine [2 nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf]”.

What we have done in our household as far as diet goes is to find substitutes for bad food. First of all, I don’t shop hungry, because your stomach seems to take over your mind and then all of a sudden you have the wrong foods in your cart.

‘If you want to cut calories and still need your caffeine boost, try Japanese green tea instead of that high calorie cafe latte’ ~ your author

We have to train ourselves that when we want something sweet, that instead of eating a candy bar, we eat fruit instead. For carbs that last, I eat beans and potatoes a lot. It seems to keep me full for hours. And, if you crave something salty, go for celery dipped in hummus.

‘Many Americans consume over 3600 mg of sodium each day. 2300 mg is recommended, but 1500 mg per day is better. People with normal blood pressure will reduce theirs once they eat less salty food’ ~ your author

Source- 1 URL nia.nih.gov/health/smart-food-choices-healthy-aging
Website Title National Institute on Aging
Access Day 27
Access Month september
Access Year 2019
Article Title Smart Food Choices for Healthy Aging

URL nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf
Access Day 27
Access Month september
Access Year 2019
Article Title Your Guide to Lowering Your Blood Pressure with DASH

*Download their PDF, new_dash

Note- consult your doctor before you change your diet.

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