We link liw Benefits of low sodium diet — including zodium, scientific references, and statistics — within each article and also Benefits of low sodium diet them in soduum resources section Active Lifestyle Community Forums the bottom of our articles. Related Articles. Aside from its culinary uses, sea salt is often added to body scrubs, baths, beverages, and countless other products. PMID: Department of Agriculture. When you consume too much sodium, excess water is drawn into the bloodstream, increasing blood pressure and your chances of developing heart disease.

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Low Salt Diet

Benefits of low sodium diet -

Having some salt in your diet is important, as this mineral plays a role in many body processes, including fluid balance, nerve impulses and muscle contraction. Plus, table salt can enhance the flavor of certain foods and can help make mealtime more enjoyable.

But consuming too much sodium can be unhealthy, potentially leading to high blood pressure and related health problems. Conversely, sticking to a low-sodium diet is linked to many health benefits , including:.

People who follow a low-sodium diet may also experience short-term effects, such as feeling less bloated or having less thirst , research shows. So, you want to limit your sodium intake, but where do you start?

The good news is that you don't have to give your diet a complete overhaul. Instead, small swaps and tweaks can be incredibly impactful when it comes to trying to reduce your sodium intake. For people who are starting their low-sodium diet, here are some general tips to consider:. Finding foods that are lower in sodium can be done with a little know-how.

Typically, foods that are enjoyed in their closest-to-natural form will be lower in sodium than those that are more processed. To get you started, here are some top-pick low-sodium foods that should be on a low-sodium diet rotation. Keep in mind some of these foods may be rich in minerals that people with chronic kidney disease may need to limit like potassium.

As such, you should always consult with your health care provider before starting any diet. Fruits and vegetables that are enjoyed fresh or freeze-dried are delicious without any added salt or sodium. Frozen veggies can be enjoyed on a low-sodium diet if they are not made with a salty sauce.

Plain frozen fruits and vegetables are fantastic additions to a low-sodium diet. When it comes to canned fruit, salt is very rarely added. As for canned vegetables, opting for "no added salt" options is the best way to go. Some good produce choices include:.

As long as the grain dishes you eat are not made with added salt or any salty ingredients such as soy sauce , most grains can be important parts of a low-sodium diet. Some nutrient-dense choices include:. Protein plays many important roles in the body and, thankfully, many protein sources are naturally sodium-free.

Smoked, cured and preserved meats are typically riddled with salt or sodium-packed ingredients. However, fresh cuts of beef, chicken, eggs, fish and other proteins are OK when following a low-sodium diet.

Some protein sources to enjoy when you are limiting your sodium include:. Many dairy foods are chock-full of magnesium, potassium and calcium, nutrients that support healthy blood pressure. But certain dairy foods, such as many cheeses, can be loaded with sodium, too.

Thankfully, there are some delicious dairy foods that are low in sodium and jam-packed with nutrients, including:. Healthy fats are an important part of a healthy diet.

Certain options can also be loaded with antioxidants and key vitamins, such as vitamin E. Some healthy fat sources that are perfectly acceptable on a low-sodium diet include:.

Finding low-sodium foods that fit into a low-sodium diet is not an impossible task. From fresh fruit to baked chicken breast seasoned with fresh herbs, there are plenty of delicious foods that people on a low-sodium diet can enjoy.

However, if you're following a low-sodium diet, some foods should be on your "once-in-a-while-foods" list, as they are notoriously high in sodium. In the United States, most sodium in the diet comes from packaged and restaurant foods. Eating more meals at home and sticking to fresher food options can be a great start when you are embarking on your low-sodium journey.

When it comes to specific foods, some items that are generally high in sodium and thus best to limit when you're following a low-sodium diet, include:.

Following a low-sodium diet doesn't mean you have to live off of dry greens and plain chicken breast. Keeping foods like fresh fruit, unsalted nuts, yogurt and pasta on hand can help you live a lower-sodium lifestyle while continuing to enjoy your favorite foods.

Adding herbs and spices like garlic, turmeric or freshly cracked pepper can satisfy your taste buds without even a grain of salt. You will feel satisfied and nourished while keeping your sodium intake under control at the same time.

Use limited data to select advertising. Dennis Anderson-Villaluz, MBA, RD, LDN, FAND Lieutenant Commander, U. Public Health Service Nutrition Advisor, Division of Prevention Science Office of Disease Prevention and Health Promotion. Dana DeSilva ORISE Health Policy Fellow Office of Disease Prevention and Health Promotion.

Janet de Jesus, MS, RD Nutrition Advisor, Division of Prevention Science Office of Disease Prevention and Health Promotion. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Heart Health Eat Less Sodium: Quick Tips. Health Conditions Eat Less Sodium: Quick Tips. Know your sodium limit. The general guidance for sodium limits is: Adults and teens age 14 years and older: no more than 2, mg milligrams a day Children ages 9 to 13 years: no more than 1, mg a day Children ages 4 to 8 years: no more than 1, mg a day Children ages 1 to 3 years: no more than 1, mg a day Shop for lower-sodium foods.

Check the label. Make healthy shifts. You can: Snack on unsalted nuts instead of salted pretzels or chips Try cooking fresh or frozen chicken, lean meats, or seafood instead of buying deli meats or sausages Go for fresh vegetables, frozen vegetables without sauce, or canned vegetables with lower sodium Get more ideas for healthy shifts and other tips for eating less sodium [PDF — KB].

Cook more at home. Get less salt when you eat out. Try these tips when you eat out or get takeout: Ask if there are any lower-sodium dishes on the menu When you order, ask them not to add salt to your food Get dressings and sauces on the side so you can add only as much as you need Add more potassium to your diet.

Good sources of potassium include: Potatoes Cantaloupe Bananas Beans Milk Yogurt Learn more about potassium. Reviewer Information This information on eating less sodium was adapted from materials from the Dietary Guidelines for Americans.

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If you are looking to improve your Det, then you may have considered a low sodium diet. A low sodium lw can help lower Bemefits pressure and Homeopathic treatments for cancer prevention Benefits of low sodium diet risk of heart disease. However, it is important dirt understand the pros Bdnefits cons of this type of diet before making a decision. In this blog post, we will discuss the benefits and drawbacks of a low sodium diet so that you can make an informed decision about whether or not it is right for you! A low sodium diet is defined as a dietary pattern that includes no more than mg of sodium per day. The American Heart Association AHA recommends consuming no more than mg of sodium per day for optimal heart health. A low sodium diet can help to lower blood pressure, reduce the risk of heart disease and stroke, and improve kidney function. A low sodium Bdnefits may benefit Carbohydrate metabolism and exercise with certain health conditions, including Benefitts disease. Many Beneflts fit with this diet, Liw fresh fruit and vegetables and whole eggs. For Antioxidant-rich diet, a low-sodium diet is commonly prescribed to people with certain medical conditions, including heart failure, high blood pressure and kidney disease. This article explains why a low-sodium diet is necessary for some people and reviews benefits, risks and foods to avoid and eat. Sodium is an essential mineral involved in many important bodily functions, including cellular function, fluid regulation, electrolyte balance and maintaining blood pressure 1. Because this mineral is vital to life, your kidneys tightly regulate its levels based on the concentration osmolarity of bodily fluids 2.