The hyposodic diet is an alternative to current eating habits, which tend to include too much sodium because of fast food and processed foods.
And is that much of the sodium in your diet does not come from the salt shaker, but goes inside processed foods. If fast food and processed foods abound in your diet, it is very likely that you are exceeding the daily sodium limit, which is 1,500 milligrams daily. The hyposodic diet is an excellent starting point to solve that situation that is so dangerous to your health.
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Tips for taking less sodium
Naturally, excess sodium in the diet is not a subject that should be taken lightly. As you may already know, consuming too much salt causes the risk of high blood pressure, which can lead to stroke and heart disease.
Consequently, controlling sodium should be one of the priorities when designing a food plan. Here’s how to adopt a lower sodium lifestyle to protect your arteries and your overall health.
If you want to follow a hyposodic diet, you should get used to eating less processed foods and replace them with fresh foods… the more, the better. Eating more fresh foods is one of the outstanding subjects of society, being convenient due to many things, including the reduction of sodium that entails. The Mediterranean diet is a great idea, as it includes a lot of fruits and vegetables.
And to give flavor to your meals, you’ll have to store the salt shaker and rely on spices, meat and fish broths, citrus fruits and of course garlic and onions. Replacing salt with these alternatives is not only healthier, but improves the taste of dishes, increasing their potency and number of nuances.
Consider the Mediterranean Diet
Check out the article: Mediterranean diet. This way of seeing food (and also understanding life) is based on fresh foods. Here we explain how to follow it and see all its health benefits.
Don’t add salt until you taste it
Try the food before adding salt. Many times it is done automatically, but if you test it before, often you will probably come to the conclusion that it is not necessary to add salt (especially when it comes to fresh and seasonal foods). A pinch of salt here and there seem insignificant, but if they add up for a week or a month they are transformed into a very considerable amount of salt. Therefore, this strategy will help you greatly reduce your sodium intake.
Check the labels
Ideally for the results of a hyposodic diet to be faster and noticeable is to eat always fresh, but to completely do without processed food is a rather difficult task. We mean packaged foods (either canned, plastic or brick), processed meats such as sausages, cereals, pastries and certain breads.
What is in your hand is to bet on the brand with less sodium. Manufacturers report the composition of the product on the labels, so look for sodium and compare it with the rest to determine which option is best for you.
How to keep a hyposodic diet away from home
Do you often eat away from home? That further complicates the task of keeping sodium under control, as we cannot know how everything we ordered in restaurants has been prepared. In any case, you can use intuition to choose the option with the least sodium when you are forced to eat away from home. Fast food restaurants are limited to assembling meals, so the amount of salt cannot be changed. Instead, traditional restaurants prepare many meals from fresh foods and at the moment (or at least it should be), allowing to add less salt or not add anything if the customer asks for it.
And if you have no other than eat in one of those restaurants, you can always order the healthiest dish (using intuition again), do not spend with portions if the only possible option is a meal rich in sodium and avoid sauces (ketchup is one of them but not the only one) or use them in more quantities. small ones.
Actions such as ordering a small portion or accompanying the meal with a salad instead of, for example, typical chips, will help you reduce the presence of sodium in your diet, as well as not to consume more calories than you can burn, a habit that, remember, leads to overweight and obesity. As for salads, they are not all low in sodium: watch olives, cheese and dressings.