Low sodium diet for good health

La low sodium diet, has become the great ally for people with cardiovascular, kidney and diabetic conditions. In the following article we will explain how to take better care of yourself by following this simple diet.

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Currently, daily stress inevitably absorbs us since among the multiple responsibilities and roles we fulfill in society we tend to forget a little about the importance of leading a healthy lifestyle. There are basic rules to achieve good health, especially if we suffer from hypertension, diabetes and kidney disease; Among these rules we have: playing sports, eating a good diet and of course taking care of our weight.

Time is not enough for us to carry out the necessary physical activity. But, we can take care of our food by following a diet according to our needs, that's why we present the low sodium diet, as an excellent option to implement a new lifestyle.

Sodium for our body

It should be borne in mind that sodium is part of one of the most important minerals in our body. This fulfills the function of keeping the body alkaline in addition to contributing to the proper functioning of nerves and muscles, regulating blood pressure and controlling blood volume.

Sodium is easily obtained through sodium chloride which is part of table salt and also naturally in the foods we eat.

On many occasions we exceed the doses of sodium that we consume. As all excesses are harmful, there are recommended doses of salt, hence the importance of following a low sodium diet, whether or not we suffer from any condition.

In this article, we will explain everything about the low sodium diet, for whom it is recommended and, above all, why it is so important to implement it.

What is the low sodium diet?

The low-sodium, low-sodium or low-salt diet consists of reducing the salt in the foods we eat, incorporating different foods into our diet or reducing the doses of salt that we add to them.

Given that the percentages of sodium have a direct impact on the levels of our body, the incorporation of it in our body will be directly proportional to our blood pressure levels and will also increase the risks of suffering from heart and kidney conditions.

Why is this happening? It is a simple formula, sodium attracts water and generates retention which increases blood flow and consequently blood pressure.

On a daily basis, we consume high doses of sodium, many times without even realizing it, which is why our body, in a very intelligent way, by consuming nutrients, minerals, and others, has the ability to discard, through the corresponding organs, everything that makes it damage and it does not need it, in this sense, when introducing non-consistent salt levels, it will look for a way to get rid of these, but well, what happens when we exceed the limits.

At this time, the excesses to which we have been exposing our body begin to manifest themselves in different ways and it will be necessary to make radical changes in order to maintain good health.

To learn about kidney disease care, we recommend reading our excellent article on how to deflate the kidneys with home remedies, and thus improve your health.

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The role of the low sodium diet

The low-sodium diet will be a great solution, since it is not about taking our body to the extreme of stopping consuming food, much less the implementation of suffocating diets, but on the contrary, it will only be a matter of deciding to acquire a style of healthy life that will help us feel better.

It is very important to keep in mind that, if we present diseases such as hypertension, diabetes or obesity, the call is immediate to implement measures that allow us to develop a better lifestyle now, in the same way if we have a family history of high blood pressure and the already mentioned, the alert remains there and must be addressed.

The levels of salt for people with these conditions, evidently increased the risks of suffering complications to a greater extent, so it is worth noting that the low sodium diet is the first step to gradually improve our health.

For whom is the low sodium diet indicated?

Generally, suffering from some type of condition is always related to another condition, so that, for example, obese patients often suffer from high blood pressure and in many cases diabetes, they are concomitant situations but not necessarily mandatory.

If we are diagnosed with high blood pressure, it could trigger other conditions, but in this article we will talk about the simple and immediate way to take care of yourself just by making changes in your eating habits through the low sodium diet.

Low sodium diet and high blood pressure

As mentioned above, the low sodium diet represents enormous advantages for our health and even better, it is a way to alleviate the suffering of chronic and degenerative diseases.

One of the diseases that best benefits from a low sodium diet is Arterial Hypertension (HTN). This is a condition that mainly affects the circulatory system.

blood pressure measurements

Pressure is measured in two phases, one during systole, that is, when the heart beats (contracts) and pushes blood through the arteries, called systolic pressure. This is represented by the first numbering and the highest of the figure.

The second occurs during diastole or in short, when the heart relaxes between each contraction and therefore expands, receiving the blood that will then push the entire body. This force or pressure is called diastolic pressure and is represented by the second number of the blood pressure figures, its value considered normal is located at 80.

Therefore, the blood pressure measurement corresponds to both forces exerted by the blood against the walls of the arteries and the heart and is expressed in two numbers, which in normal conditions would be 120/80 mm Hg. If the reading of the figures is greater than the indicated numbers, we are in the presence of high blood pressure.

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high blood pressure

As we mentioned, if the values ​​of the arterial measurement are above 120/80 mm Hg, we will be in the presence of Arterial Hypertension, and therefore, the force exerted by the blood towards the arterial walls is considered greater than the normal.

This condition, once diagnosed by a specialist doctor, is usually considered a chronic disease, that is, of slow progression and long duration and that can be caused by other pre-existing conditions in the individual, such as: kidney diseases, preeclampsia, hyperparathyroidism , among others, as well as by some particular medication.

Although it is not fatal, it must be treated in time and permanently, since it usually occurs in serious health disorders such as coronary disease, where the most frequent are: heart failure, myocardial infarction, cerebrovascular disease, aneurysm, insufficiency kidney failure, respiratory arrest, among others.

Low sodium diet and high blood pressure

sodium and health

According to studies carried out by specialists in the treatment of hypertension, it has been determined that among the factors that increase the risk of suffering from arterial hypertension and its complications, it is usually associated with high levels of sodium consumption.

Sodium is an element that intervenes in the regulation of the functioning of some organs and systems such as the muscles and the nervous system. However, its excess can have negative consequences for health and that manifest as arterial hypertension.

In the Mexican population, it is very common to consume foods with a high sodium content (called constitutional sodium), such as:

  • The fried foods.
  • Sausages.
  • The cheeses.
  • Canned foods and carbonated drinks.
  • Industrial pastry.
  • smoked foods
  • Condiments and preserves.

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In addition to these, addictive sodium, the one that is contained in the sodium chloride of table salt or common salt and coarse salt or sea salt and which are essential ingredients in our diets; but, even in low doses outside the parameters considered normal, salt consumption causes fluid retention. This translates into an increase in the amount of blood that the heart must pump to the body and consequently increases blood pressure.

This fluid retention caused by excessive consumption of salt, originates from a hormonal imbalance from the brain. Excess sodium causes the release of vasopressin, an antidiuretic hormone that contributes to fluid retention.

What experts say about low sodium diet

According to the World Health Organization, approximately in 2017, 32% of the deaths registered in the world were related to cardiovascular conditions, where arterial hypertension is considered one of the main causes and symptoms of these diseases.

Likewise, according to a study carried out by them, they concluded that the benefits of a low-sodium diet have more significant positive repercussions in Asian and black people than in white people. In this sense, there are some people who may have greater tolerance to the consumption of a certain type of salt compared to others.

However, despite this incidence according to the race of the person, the reduction of salt consumption to less than 5 mg per day, notably improves the figures of arterial hypertension.

And that's not all. Low-sodium diets also improve the action of foods rich in fiber within the body and therefore have an impact on avoiding constipation and weight gain. It will also help your body stay hydrated and improve the functions of many organs.

Find the balance

But be careful, a low-sodium diet must be taken carefully. As we mentioned before, sodium is an element that helps regulate the functioning of some organs and systems, so excluding its consumption or reducing it to very low levels can also have some repercussions.

In the same study carried out by the World Health Organization, it was shown that the decrease in the consumption of common salt, showed a small but appreciable increase in the levels of cholesterol and triglycerides in the blood, which in turn, are one of the elements that intervene in the increase in blood pressure, although the risks are lower than a high-sodium diet.

What are the foods for a low sodium diet?

There are a variety of foods that by themselves carry a very high sodium load, as is the case with anchovies, canned foods and sauces. It is noteworthy that the low sodium diet is recommended for everyone in general, since maintaining healthy eating habits is convenient for everyone, regardless of whether or not we have any disease, but especially if we suffer from hypertension, diabetes, kidney and/or coronary conditions. First of all, following a low-sodium diet will lead us to:

  1. Eat foods without salt.
  2. Avoid processed foods.
  3. Change our eating habits.

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In this sense, the low sodium diet not only implies stopping adding common salt to our food. It also implies a change in our lifestyle. Here are the foods to eat:

Poultry, fish and beef, but without seasoning

Although it seems to us that meals without that touch of salt are insipid, well not since we can handle alternative options such as aromatic herbs (oregano) and spices (nutmeg), which capture our sense of smell and thus captivate our palate.

Vegetables

These are the best allies for any diet. The best thing about vegetables is that we can combine them and dress them with lemon juice and vinegar, for example.

Fruits

Among which we can include apples, bananas and oranges, excellent allies in our hyposodic. Thanks to their high potassium content, they are usually good substitutes for the required sodium.

Nuts, cereals and legumes

Nuts, as long as they do not contain salt, will help us greatly to control anxiety. Its natural flavor is truly exquisite. Similarly beans, oatmeal cereals, brown rice.

Dairy

Dairy products can be consumed on a low-sodium diet, since their sodium levels are considered moderate. However, you should be especially careful with processed dairy such as cheese and whey.

We must bear in mind that the success in implementing our low sodium diet will be directly related to the change in our eating habits. It should be taken into account that salty flavors are not strictly or mandatory, since it is only a matter of accustoming our palate and what simpler way than making it enjoy and delight in the natural flavors of food?

In the same way, it will influence our culinary ingenuity which will help us to try and experiment with different flavors and recipes. We can replace common salt with other types of flavor enhancers such as natural garlic and pepper.

If you want to improve your health, we recommend you read our article on the hypoallergenic food, where you will complement your diet with very healthy options.


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