It's World Hypertension Day, and when we hear the word hypertension, we instantly start looking at salt as our enemy and randomly start cutting down the salt we add to our foods.
Sodium (which is present in salt, ie sodium chloride) is an essential mineral that our body needs to perform a variety of functions. The amount of sodium most adults need is very low (<500 mg) compared with the average intake (>3,000 mg).
So, the problem is not the sodium but the amount of it that we consume. Excess dietary sodium can raise blood pressure. Even in the absence of an increase in blood pressure, excess dietary sodium can adversely affect the heart, blood vessels, kidneys and brain.
Now, what we miss out is the fact that, it's not so much only about the salt we add in our foods, but more so the excess salt that we take through processed and packaged foods and restaurant meals.
Let's look at some of the hidden sources of sodium/salt in our diet.
Some of the processed foods that become a source of excess sodium in our diet include:
Frozen meals, ready to cook foods, instant noodles, pasta, pulao, canned or pickled foods, canned juices and sherbets, snack foods like chips, chivda, deli meats, proprietary condiments, chutneys, sauces and dressings, breads, biscuits and cereals (the most silent source of sodium) Soda (including diet soda) and our favourite "diet foods".(Now, diet foods can be really misleading, so please check the food labels to understand better. A sauce may mention 'cholesterol free' but that does not mean it's salt free as well).
Checking labels is the only way to know how much sodium is in your food. If you buy packaged or processed foods, choose foods that are labeled “sodium-free” or “very low sodium.” Also, remember that the amount of sodium listed on the ingredient label references a particular serving size. If you eat more than the listed serving size, you’ll consume more sodium.
Enjoying foods with less salt sounds difficult, but it’s not. You can protect your health while still enjoying flavorful foods with less added salt.
Here are some tips:
Cook at home. You can control how much salt you use when you cook and eat meals at home.
Be a smart shopper. Buy lower sodium version of packaged goods.
Eat more fresh whole foods. Eating more vegetables, fruits and other nutritious foods prepared from scratch will provide more nutrients, such as potassium which is beneficial to your blood pressure.
Explore other seasonings. Salt isn't your only option. You can enhance flavors with freshly squeezed lemon, lime juice, kokam, tamarind, vinegar, etc.
Sodium (which is present in salt, ie sodium chloride) is an essential mineral that our body needs to perform a variety of functions. The amount of sodium most adults need is very low (<500 mg) compared with the average intake (>3,000 mg).
So, the problem is not the sodium but the amount of it that we consume. Excess dietary sodium can raise blood pressure. Even in the absence of an increase in blood pressure, excess dietary sodium can adversely affect the heart, blood vessels, kidneys and brain.
Now, what we miss out is the fact that, it's not so much only about the salt we add in our foods, but more so the excess salt that we take through processed and packaged foods and restaurant meals.
Let's look at some of the hidden sources of sodium/salt in our diet.
Some of the processed foods that become a source of excess sodium in our diet include:
Frozen meals, ready to cook foods, instant noodles, pasta, pulao, canned or pickled foods, canned juices and sherbets, snack foods like chips, chivda, deli meats, proprietary condiments, chutneys, sauces and dressings, breads, biscuits and cereals (the most silent source of sodium) Soda (including diet soda) and our favourite "diet foods".(Now, diet foods can be really misleading, so please check the food labels to understand better. A sauce may mention 'cholesterol free' but that does not mean it's salt free as well).
Checking labels is the only way to know how much sodium is in your food. If you buy packaged or processed foods, choose foods that are labeled “sodium-free” or “very low sodium.” Also, remember that the amount of sodium listed on the ingredient label references a particular serving size. If you eat more than the listed serving size, you’ll consume more sodium.
Enjoying foods with less salt sounds difficult, but it’s not. You can protect your health while still enjoying flavorful foods with less added salt.
Here are some tips:
Cook at home. You can control how much salt you use when you cook and eat meals at home.
Be a smart shopper. Buy lower sodium version of packaged goods.
Eat more fresh whole foods. Eating more vegetables, fruits and other nutritious foods prepared from scratch will provide more nutrients, such as potassium which is beneficial to your blood pressure.
Explore other seasonings. Salt isn't your only option. You can enhance flavors with freshly squeezed lemon, lime juice, kokam, tamarind, vinegar, etc.
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