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“Slash the Salt: Embrace a Heart-Healthy Low-Sodium Lifestyle”

A low-salt diet involves reducing the intake of sodium, which is commonly found in table salt and many processed foods. Here are some key points and tips for following a low-salt diet:


1. Lower Blood Pressure: Reducing sodium intake can help lower high blood pressure, a major risk factor for heart disease and stroke.

2. Reduced Risk of Heart Disease: A low-salt diet can help prevent heart disease by reducing the strain on the heart.

3. Kidney Health: Lower sodium intake helps maintain kidney function and prevent kidney stones and chronic kidney disease.

4. Reduced Fluid Retention: Less sodium helps prevent water retention and swelling.

Tips for a Low-Salt Diet:

1. Read Labels: Check food labels for sodium content. Choose products labeled “low sodium,” “reduced sodium,” or “no salt added.”

2. Cook at Home: Prepare meals at home to control the amount of salt used. Use herbs, spices, and other flavorings instead of salt.

3. Limit Processed Foods: Avoid or reduce intake of processed foods, which are often high in sodium. These include canned soups, processed meats, frozen meals, and salty snacks.

4. Choose Fresh Ingredients: Fresh fruits, vegetables, lean meats, and whole grains typically contain less sodium compared to processed counterparts.

5. Rinse Canned Foods: If you use canned vegetables or beans, rinse them under water to reduce sodium content.

6. Be Mindful of Condiments: Condiments like soy sauce, ketchup, and salad dressings can be high in sodium. Look for low-sodium versions or use them sparingly.

7. Avoid Salt Substitutes with Potassium: If you have kidney problems, consult your doctor before using salt substitutes that contain potassium.

Sample Low-Salt Meal Plan:

• Breakfast: Oatmeal topped with fresh berries and a sprinkle of cinnamon.

• Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and a lemon vinaigrette.

• Dinner: Baked salmon with a side of steamed broccoli and quinoa.

• Snacks: Fresh fruit, unsalted nuts, or low-sodium yogurt.

Recommended Daily Sodium Intake:

• For most adults, aim to consume less than 2,300 milligrams (mg) of sodium per day.

• For individuals with hypertension, heart disease, or at risk, the American Heart Association recommends an ideal limit of 1,500 mg per day.

Transitioning to a low-salt diet can take some time as your taste buds adjust to less salty flavors. However, the health benefits can be substantial and well worth the effort.

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