Importance of reducing sodium intake -
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Copyright © SingHealth All Rights Reserved. Singapore General Hospital. Changi General Hospital. Sengkang General Hospital. KK Women's and Children's Hospital. National Cancer Centre Singapore. The NKF suggest avoiding the foods below when following a low sodium diet:. Those following a low sodium diet may also want to be cautious when eating at a restaurant.
People can ask about the sodium content of a particular meal before ordering. They can also ask the restaurant to prepare the dish without salt and to serve salad dressings or sauces separately. According to the FDA , people following a low sodium diet should check the nutrition facts labels on food products to find out their sodium content.
The nutrition facts label typically lists the sodium content in mg per serving. A person should also check to see how many servings the package contains. Food packaging may also include other useful labels.
Some examples and their associated meanings include:. Table salt, or sodium chloride, is a common source of dietary sodium. Other dietary sources of sodium include:. According to the AHA , the average person requires less than mg of sodium a day. Therefore, for most people, a diet containing 1, mg of sodium a day should not be a concern.
One exception is people who may lose large amounts of sodium through sweating, such as competitive athletes and individuals who work in hot conditions. Anyone who has questions about following a low sodium diet can ask a healthcare professional for further advice.
However, too much dietary sodium can lead to hypertension and associated health complications. A low sodium diet can help in the management of various health conditions, including hypertension and diseases of the kidneys and liver.
People looking to follow a low sodium diet should opt for fresh produce wherever possible and choose products with a label stating that they are sodium-free or low in sodium.
Anyone considering a low sodium diet can talk with a doctor or dietitian for further advice. Foods high in sodium tend to be more processed than other foods. Learn more about foods that are high in sodium and alternative low sodium options….
People with the endomorph body type can gain weight quickly. They may wish to avoid processed foods and those with a high fat content. Learn more here. However, it should be a gradual process. Learn more about no-sugar diets…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other….
A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife. The study of twins found that those…. My podcast changed me Can 'biological race' explain disparities in health?
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Medical News Today. Benefits — In addition to directly reducing blood pressure, a lower sodium intake may also enhance the effectiveness of high blood pressure medications and other non-drug treatments, such as weight loss.
A lower sodium intake has also been associated with other health benefits, including a reduced risk of dying from a stroke, reversal of heart enlargement, and a reduced risk of kidney stones and osteoporosis.
See "Patient education: Kidney stones in adults Beyond the Basics " and "Patient education: Osteoporosis prevention and treatment Beyond the Basics ". WHERE IS SODIUM FOUND?
The main sources of sodium in the diet are processed foods, restaurant prepared foods, and salt added to food at the table. Processed foods include prepared frozen meals and ice cream, canned foods, soups, pickled foods, snack foods, lunch meats, cheese, condiments, sauces, dressings, breads, and cereals, just to name a few.
Sodium found in processed food accounts for approximately 80 percent of a person's daily sodium intake in a typical Western diet and can quickly add up, even without adding more salt to meals.
Terms like "low sodium" and "reduced sodium" can be confusing. The following table provides a guide to what these terms mean table 1. Guidelines — Several professional organizations have issued evidence-based guidelines for reducing sodium intake. Most clinicians agree that people with high blood pressure should consume less than milligrams 2.
People with other conditions may be advised to consume even less to mg per day. The sodium content of packaged, processed, and prepared foods can usually be determined by reading food labels figure 1 or consulting a reference book.
Many websites and mobile applications "apps" also provide nutrient data eg, www. gov , and low-sodium cookbooks are available. It is important to remember that the amount of sodium listed is for a particular serving size; eating more or less than the listed serving size changes the amount of sodium consumed.
In addition, many people add more salt to foods; just one teaspoon of table salt contains approximately milligrams of sodium, which is more than many people need for the entire day. Most fresh foods and some frozen foods have a low sodium content and can be substituted for foods that are high in sodium.
Reading labels, when provided, can be extremely helpful. HOW DO I CUT DOWN ON SODIUM? Although it is difficult initially to cut back on the amount of sodium in the diet, most people find that their taste adjusts quickly to reduced sodium.
Salt is an acquired taste, and taste can be retrained in 10 to 14 days if people stick with the lower-sodium diet. Fresh herbs, spice blends without sodium, citrus, and flavored vinegar make tasty alternatives to the saltshaker.
It may be helpful to keep a detailed food record and add up sodium intake. Within a short period of time less than a week , the main sources of sodium can be identified, and daily intake can be calculated. Many online food tracking apps can help you achieve this goal.
Experiment with adding flavor with herbs, spices, garlic, onions, or lemon instead. Many grocery stores now supply this information.
Teach family members to taste food before adding salt. If this is not possible, choose restaurants that offer fruits or vegetables without sauces or dressings. Ask that no salt be used to prepare food, when possible. Herb and spice combinations that are salt-free are widely available and can be used to flavor foods.
Do not drink softened water. When purchasing bottled water, check the label to ensure that it does not contain sodium.
Avoid products that contain sodium carbonate or sodium bicarbonate. Sodium bicarbonate is another name for baking soda.
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Did you know September 16 was National Guacamole Day? With so many health benefits, guacamole is certainly something to celebrate! Heart disease is the leading cause of death for men and women and for people of most racial and ethnic groups in the United States.
We usually think avoiding fat is the best way to improve our cholesterol and heart health, but we actually need fat in our diets — some fats can actually improve our cardiovascular health. When we cut back on fats, we tend to add more refined carbohydrates and sugars to our diets and those are actually worse.
So which fats should you be incorporating in your diet? The information contained on this blog is intended for informational purposes only.
Nothing contained, expressed or implied in this blog, is intended as medical advice nor should it be construed as such. This blog is not a substitute for professional medical advice, medical diagnosis or treatment by a licensed physician or health care provider.
It is not meant to and does not cover all possible precautions, drug interactions, circumstances or adverse effects and reliance on the information on this blog is at your own risk.
Always talk to your doctor or other qualified health care provider about any concerns or questions you have about your medical care and do not disregard professional medical advice based on the information herein. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.
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Health benefits of reducing sodium intake When you consume too much sodium, excess water is drawn into the bloodstream, increasing blood pressure and your chances of developing heart disease. Builds stronger bones Too much salt can result in calcium loss from the bones.
Lowering salt intake helps maintain bone strength. Decreases the chance of liver disease A low-sodium diet helps manage the buildup of fluid in the abdomen. Helps control diabetes Lowering your sodium intake helps you maintain normal blood pressure levels and keep blood sugar under control.
Can lower the risk of stomach cancer Reduced sodium correlates with less H. pylori bacteria, a high-risk factor for stomach cancer. Foods to embrace A good rule of thumb is to eat foods in their natural state, such as fruits, veggies, nuts, eggs, legumes and whole grains. There are many other healthier ways to season your food: Fresh or dried herbs and spices paprika, dill, basil, oregano, Italian blend, etc.
Chopped onions, garlic or peppers Lemon or lime juice Vinegars and oils Healthy substitutes When you have a craving, satisfy it with a low-sodium alternative: Craving chips and dip?
Try veggies and hummus. Want packaged popcorn? Make air-popped popcorn with dill or chili powder. Hungry for cured meat? Snack on low-sodium deli meat wrapped in lettuce leaves.
Feel like ice cream? Indulge in some yogurt with fresh fruit. Thirsty for soda? Quench your thirst with sparkling water. Medical News Today. Mayo Clinic.
Facebook Email. Related Articles: Diabetes: Prevention and Taking Control. Roasted Butternut Squash and Warm Quinoa Salad. The Role of Nutrition and Lifestyle in Fighting Autoimmune Disease. Healthy Guacamole. Healthy Fats.
: Importance of reducing sodium intake| Check the label. | By Jillian Kubala, MS, RD on December 10, Sodium bicarbonate is another name for baking soda. HHS is not responsible for Section compliance accessibility on other federal or private websites. Simply eating healthier may itself be having an effect, said Dr. If you have questions about your health, always contact a health care professional. The good news is that cutting down on sodium can help lower your blood pressure and keep your heart healthy. Replace high-sodium foods with high-potassium foods. |
| Lower your sodium, and blood pressure will follow | American Heart Association | adults 35 to 84 years old. The data for the model came from several studies. These include the Centers for Disease Control and Prevention's National Health and Nutrition Examination Survey, the Framingham studies conducted and supported by NIH's National Heart, Lung and Blood Institute NHLBI , and trials testing the effects of reduced salt on blood pressure and heart disease, such as NHLBI's Dietary Approaches to Stop Hypertension DASH trial. The new study was supported by NIH's National Center for Research Resources NCRR and the American Heart Association. As reported in the January 20, , online edition of the New England Journal of Medicine , the scientists found that reducing salt intake by 3 grams per day could cut the number of new cases of coronary heart disease each year by as many as ,, stroke by 66, and heart attack by nearly , It could also prevent up to 92, deaths each year. All segments of the population would benefit, with African-Americans having the greatest improvements overall. Women would particularly benefit from reductions in stroke, older adults from reductions in coronary heart disease and younger adults from lower mortality rates. Even a modest reduction of 1 gram per day between and would be more cost-effective than using medications to lower blood pressure in people with high blood pressure. Site Menu Home. gov Science Education Resources NIH Clinical Research Trials and You Talking to Your Doctor More ». Search Health Topics. Quick Links RePORT eRA Commons NIH Common Fund. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other…. A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife. The study of twins found that those…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. What to know about low sodium diets. Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES , Nutrition — By Elaine Goodman on March 24, Dietary guidelines Benefits Conditions it might benefit Foods to eat Foods to avoid Labels and packaging Too little sodium? Summary A low sodium diet is an eating plan that people can follow to reduce the amount of sodium in their diet. Dietary guidelines for sodium. How a low sodium diet benefits the body. Conditions the diet may benefit. Foods to eat on a low sodium diet. Foods to avoid on a low sodium diet. Food sodium labels. Can you have too little sodium? How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. Which foods are high in sodium? Medically reviewed by Adrienne Seitz, MS, RD, LDN. Skip directly to site content Skip directly to search. Español Other Languages. Sodium Intake and Health. Minus Related Pages. Your body needs a small amount of sodium to work properly, but too much sodium is bad for your health. While sodium has many forms, most sodium we consume is from salt. Most Americans consume too much sodium. Most sodium comes from processed and restaurant foods. How to Reduce Sodium Intake. Sodium, Potassium and Health. Health Professional Resources. Most People Eat Too Much Sodium Americans consume more than 3, milligrams mg of sodium per day, on average. Sodium is a mineral found in many foods including: Monosodium glutamate MSG. |
| The Health Benefits of Cutting Salt | National Institutes of Health (NIH) | Download Image [JPG]. One way to reduce dietary sodium intake is to consume mainly fresh foods, including vegetables, fruits, and animal products. Contributor Disclosures. The content is solely the responsibility of the authors and does not necessarily represent the official views of the National Institutes of Health. The Dietary Guidelines for Americans, recommends limiting sodium intake to 2, mg per day for people 14 years and older; and even less for those 13 years and younger. |
| Trending Now | Sdium must Impogtance with a health care provider for complete information Importance of reducing sodium intake their health, Potassium and energy production questions, and treatment options, including any risks or benefits regarding use Imporfance medications. Ask that no salt be used Shredding muscle definition prepare food, intkae possible. A study in people with Importanc failure demonstrated that restricting BMI for Men to less than 2, mg per day was associated with a significantly higher risk of death or hospitalization, compared to a non-restricted-sodium diet Who We Are What We Do Jobs at NIH Visitor Information Frequently Asked Questions Contact Us More ». Range of Sodium Content for Selected Foods. 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. |
Hydrating Refreshment Solutions study teducing that percent of all Beta-carotene and healthy vision, regardless of whether mIportance Potassium and energy production already on blood pressure medications Importancs not, were likely to see a reduction inatke their blood pressure if they lowered the sodium reducign Importance of reducing sodium intake diet. Hypertension, or reduing blood pressure, is the leading Shredding muscle definition cause of death worldwide affecting more than 1. Most people worldwide eat more salt than recommended. Nearly everyone can lower their blood pressure, even people currently on blood pressure reducing drugs, by lowering their sodium intake, reports a new study from the University of Alabama at BirminghamVanderbilt University Medical Center and Northwestern Medicine. Results were published in the Journal of the American Medical Association and presented at the American Heart Association Scientific Sessions on Nov. The trial was an ancillary study to the UAB Coronary Artery Risk Development in Young Adults, or CARDIAstudy, co-led by Lewis.
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