Reducing Sodium Intake: 3 Recommendations

For many people, reducing their sodium intake is essential because their cardiovascular health depends on it. Sodium is one of the most abundant minerals in the body  and performs such important functions as the transport of nerve impulses.

However, high sodium intake has been associated with a poor prognosis in people with high blood pressure. For this reason, we are now going to share several recommendations for reducing sodium intake in the diet. If you use them, you will find that your health will improve in the medium and long term.

These tips should only be followed by people who have problems with this mineral. Recommendations may be different for athletes or other people who sweat heavily. If you have any questions, be sure to see your doctor.

Reducing sodium intake: 3 recommendations

Next, we discuss ways to reduce sodium intake in the diet. Remember that if you have any questions about reducing your sodium intake, it is best to consult an expert who can help you formulate an ideal diet.

1. Beware of canned food

Pickles and preserves are a good option for food preservation and when you want to eat off-season products. They are an attractive and convenient way to get to eat certain vegetables throughout the year.

Canned legumes, for example, are considered healthy processed foods. Their regular intake helps ensure adequate fiber intake, which is directly related to better intestinal health. This has been confirmed in a study published in the International Journal of Clinical Practice  , which states that they reduce circulatory problems in older people.

Instead, pickles and olives are often high in sodium, which can be harmful to certain people. The intake of this mineral from the diet has been linked to an increase in blood pressure, although recent scientific articles show some inconsistency here.

Until otherwise confirmed, however, physicians are prescribed to reduce salt intake in patients with high blood pressure.

3. Reducing sodium intake: sauces

Ready-made sauces usually contain a lot of salt. To reduce sodium intake, these foods should be eliminated from the normal diet.

However, the worst aspect of ready-made sauces is not their sodium content, but their excessive caloric content. In some cases, they also contain trans fat, which is another detrimental factor to health. These fats have been linked to an increased risk of chronic inflammatory diseases, as noted in an article published in the journal BMJ.

If you want to eat sauces, it is best to prepare them at home. This way you know what ingredients the sauce contains and where they come from.

If you still want to buy ready-made sauces in the store, it is important to read the product leaflet and avoid excessive sodium,  lipids and trans fat. Ensuring the nutritional content of the product is an important piece of advice.

3. Avoid fast food

In the fast food industry, a lot of salt is usually added to foods to improve the taste, which is why they have a high sodium content. In addition, meals in fast food chains often contain additives that are harmful to health. Such foods are usually either deep-fried or baked, which also contributes to their nutritional quality.

A healthy and balanced diet should include fresh foods,  and at the same time it is recommended to reduce the consumption of processed foods to reduce the effects of harmful substances in the circulatory system.

As part of a high blood pressure management strategy, nutritionists recommend a very substantial reduction in fast food intake. This ensures that the patient does not have direct access to food that would upset the internal fluid balance, leading to elevated blood pressure readings.

Reducing sodium intake may be necessary in some cases

If you have high blood pressure, your doctor will probably advise you to reduce your sodium intake from your diet to avoid complications due to the progression of the disease. To follow these guidelines, it is important to consider the advice we provide in this article.

Remember that a healthy diet is based on diversity and, above all, fresh ingredients and vegetables. The goal is to combine healthy nutrition with regular exercise to improve health.

If you are an athlete, consult a nutritionist before deciding to reduce your sodium intake from your diet. Otherwise, you may upset the electrolyte balance and thus reduce your performance.