What Foods Should You Avoid on a Low-Sodium Diet?

A low-sodiumdietrestricts the amount of salt (sodium) you consume to a maximum of 2,300 milligrams per day, which is roughly equivalent to one teaspoon of table salt. Some low-sodium diets allow an intake of only 1,500 milligrams of salt in a day.

Sodium is a mineral that can be found in various foods. While our bodies require sodium to function properly, too much of it can be harmful to our health andnutrition. When following a low-sodium diet, always prioritize fresh fruits and vegetables. They are naturally low in sodium and provide a good source of nutrients.

The following foods may be suitable for a low-sodium diet:

All fresh vegetables

• Canned and frozen vegetables without added salt
• Low-sodium vegetable juices
• Fresh citrus fruits such as oranges and lemons
• Dried beans and peas

Lower sodium dairy choices

• Milk
• Plain yogurt
• Hard cheese such as Swiss, cheddar, and Monterey Jack
• Low-sodium cheese such as ricotta, cream cheese, and mozzarella

Meats and beans

• Fresh or frozen beef, lamb, pork, poultry, fish, and shellfish
• Eggs and egg substitutes
• Low-sodium peanut butter
• Dried peas and beans
• Unsalted nuts

Fats and oils

• Low-sodium or unsalted butter and margarine spreads
• Low-sodium salad dressings made with oil

Snacks, sweets, and condiments

• Low-sodium or unsalted versions of popcorn, crackers, broths, soups, soy sauce, condiments, and snack foods
• Pepper, herbs, spices, vinegar, lemon or lime juice
• Ice cream, sherbet, homemade pie, and pudding without added salt

Onions and garlic

• They add rich, savory flavor torecipesnaturally
• One-quarter of onion has about 10 milligrams of sodium.

Choosing a low-salt diet is much better for your overall health because exceeding the recommended daily allowance can cause health problems.

Here are the health benefits of regularly consuming low-sodium foods:

• Preventsheart failure
• Reduces the risk ofstroke
• Lowershigh blood pressure
• Reduceskidney stones
• Aids inweight loss
• Maintainselectrolytebalance
• Keeps you energized all day long
• Protects your vision

A low-sodium diet is advantageous for people who have various diseases and certain factors, such as:

• Those with a family history ofheart disease
• Those of African descent
• Those who smoke and frequently drinkalcohol
• Those who areoverweightor do notexerciseregularly
• Those who live with a lot of unmanagedstress

The people listed above are all at a higher risk ofhigh blood pressure,应该考虑低钠饮食。Additionally, a low-sodium diet is required for people with kidney problems to avoid fluid retention.

In comparison, some athletes and others whoexercisefrequently and consume very little sodium while drinking a lot of water may be at risk ofhyponatremia, a condition in which the body lacks sodium. Low-sodium levels, although uncommon, can causeheadache,nausea, lethargy,confusion, muscle twitching, and convulsions.