Melody Ambers - Low Sodium Diet Cookbook: Low Salt And Low Fat Recipes For A Heart-Healthy Lifestyle

Low Sodium Diet Cookbook Low Salt And Low Fat Recipes For A Heart-Healthy Lifestyle Melody Ambers Copyright 2017 Melody Ambers All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law Table Of Content 28-Day Hearty Dash Diet Meal Plans & Recipes: Over 80 recipes For Weight Loss, Blood Pressure Reduction And Diabetes Prevention Natural High Blood Pressure Solutions: Lower Your Blood Pressure Naturally Using Diet And Natural Remedies Without Medication Healthy Cooking For Two: Easy, Light Calorie, Low Fat Recipes With Great Taste You cant afford to eat too much sodium (salt) if you want to lead a healthy life. When you eat too much salt, your kidney retains water and this stored extra water increases blood volume. Since it is not possible to stretch your blood vessels to accommodate this increase in blood volume, your blood pressure will rise. As blood pressure increases, it could put a strain on your heart and arteries as well as kidneys and brains. If unchecked, this could develop into serious health issues such as heart attack, strokes, stomach cancer, kidney diseases and dementia.

This is why it is imperative that you control the amount of sodium you consume. And if your blood pressure is elevated, to restrict your sodium intake, while increasing your consumption of potassium. A cutback in sodium consumption will lower blood pressure and when blood pressure is reduced, a person has a low risk of developing heart disease. In reality, sodium plays an essential function in the body. It is an important nutrient (mineral) that helps to maintain proper blood pressure, control fluid balance and regulate the functions of nerves and muscles. You do not need lots of sodium to perform these functions.

Our body needs only a certain measure of sodium and another dietary mineral, potassium to draw out excess fluid from the bloodstream. Thankfully, it is easy to get the required sodium from the food we eat as sodium is naturally occurs in our foods. As a matter of fact, we need to ensure that we arent getting more sodium than we need. This is because about 70% of the sodium we eat is hidden in processed foods, takeaways and food preservations, while the rest comes from the added salt during cooking or at the table. So how much sodium is too much? On the average, Americans eat at least 5 teaspoons of salt per day. This is nearly 20 times as much as required by the body! We need just 1/4 teaspoon of salt each day.

Healthy adults need 2,300 milligrams of sodium a day while people with high blood pressure, chronic kidney disease, diabetes or above 50 years of age are advised to limit sodium intake to below1, 500 milligrams daily. By simply sticking to whole unprocessed foods , without adding salt or sauces and eating more healthy low sodium foods like vegetables, fruits, grains, beans, nuts, legumes, meats, fish and oils, you can avoid a high sodium diet. Just ensure that you dont prepare your food with salt or with sauces that contain salt or eat canned foods.

1. Check Nutrition Labels For Sodium Content Read Nutrition Facts label to check the sodium content in foods. Go for products with 5% or less Daily Value (DV).

A sodium content of 20% DV or more is high. According to the Food and Drug Administration, low sodium foods are those with 140 mg of sodium or less per serving, while very low sodium contains 120 mg or less of sodium per. High sodium means 480 mg or more of sodium per serving, and this should be avoided. Additionally, look for foods that are labeled low sodium, no salt added or reduced sodium. Shop For Low Sodium Foods It is important to select low sodium foods when shopping. 3. 3.

Prepare Your Meals With Less Sodium Remove salty foods from your diet. Cook with ingredients with low sodium content or no sodium at all. When cooking, pasta or rice, it is important that you do not add salt to the water. If using canned foods that arent low in sodium, rinse before cooking or eating. Do not use softened water for cooking or drinking due to the added salt it contains. Additionally, if you buy a food that comes with a seasoning packet, be sure to use part of the packet only.

Season your foods with vinegar, herbs, spices, lemon, ginger, garlic and pepper. Finally, The American heart association says table salt is about 30% sodium, so take the darn salt shaker off your table! 4. Cook From Scratch Home-cooked meals are the best. Eat more of them. They naturally contain lower sodium content than boxed mixes. Your favorite prepackaged meals may be very high in sodium.

Cooking from scratch helps you to be sure of whats exactly in your food, which is why the reci pes that are been assembled below will be of tremendous benefit to you. 5. Limit Processed Foods. Most of the sodium in our diet comes from packaged, processed foods. Even when the processed food does not taste salty, they are usually packed with a large amount of sodium. Eat fewer processed and packaged foods or if possible, eliminate completely.

Meats that have been processed and cured will have much more sodium in them than fresh meats. Similarly, canned vegetables usually contain more sodium than fresh ones. Buy fresh foods and cook at home. This way, you control your salt intake 6. Choose Foods With Potassium. Foods with potassium content will counter the effects of sodium in your body and can help to reduce blood pressure.

Beans, potatoes, yoghurt and bananas are some examples of potassium-rich foods. Additionally, some salt substitutes are made from potassium. Be sure to read the label before purchase. 7. Avoid Medications Containing Sodium Some medications such as Bromo Seltzer and Alka Seltzer contain sodium.

Meats, Nuts, and Beans Go for fresh meats, if possible. Meats, Nuts, and Beans Go for fresh meats, if possible.

But note that some fresh meat may have sodium. To be safe, check the label always. Shop for:

• Chicken or turkey breast without skin
• Lean cuts of beef or pork
• Fish or shellfish
• Low-sodium canned fish
• Drained, water or oil packed canned fish or poultry
• Canned beans with the label low sodium or no salt added
• Eggs and egg substitutes
• Dried peas and beans
• Unsalted nuts and seeds

Dairy Products Go for milk and yoghurt that are fat-free or low-fat. Milk and yoghurt contain potassium, which help to lower blood pressure. Therefore, go for

• Fat-free or low-fat yogurt
• Fat-free or low-fat (1%) milk
• Ice cream and ice milk
• Low- or reduced-sodium cheese; this includes ricotta cheese, mozzarella, cream cheese and natural Swiss cheese
• Soymilk with added calcium