Sodium takes such a bad rap, you can be surprised to know that your body needs salt to survive (1! This is actually very important. So what is the deal? Is sodium worse for you, good for you or both?
We pack all of this. Continue to collect because I will affect your sodium health. I will also propose simple tips that remain in healthy boundaries and help them control your sodium consumption.
Why sodium issues
Sodium plays an important role in your body (1). This helps to regulate the balance of fluid, supports the nervous function and is essential for muscle contraction (1). In other words, this is unable to cut it completely (1).
This is the balance key. Very little sodium can be dangerous and can lead to symptoms such as dizziness, fatigue and even serious complications (4).
However, especially over time, the heavy processed food and restaurant feeds can increase a heart pressure, over time, increase the heart attack and stroke over time.1).
The truth is said, many people eat more sodium than recommended. In some calculations they eat more than 90% recommended amount (5). Therefore, experts mean that you will hold more than 2300 milligrams a day for your daily healthy adults (1).
If you are already dealing with high blood pressure, you can benefit from a lower level (6). However, sodium needs may vary to lose your level of activity and skin (6, 7)
Like several tweaks at home, choosing as low sodium parameters as possible and you can keep the right sodium balance and keep the long-term health (long-term health).3).
The largest sodium legend
Legend: All sodium is bad
Although sodium has a bad reputation, it is an important nutritional substance (1). Your body needs a sodium to regulate the liquid, send nervous signals and support muscle contractions (8). The real matter is not sodium, but we are eating a lot of treated foods and restaurants (1).
Legend: If you do not have blood pressure, you don’t have to worry
Even if your blood pressure is in a healthy range, too many sodium consumption can stress your cardiovascular system (3). Especially in case of time, especially if you rarely cause high blood vessels such as fruits, vegetables and beans, liquid is affected by the body’s influence (3).
Myth: The sea salt is healthier than the table salt
Sea salt can be natural, but sodium amount is almost the same as normal table salt (8). Crystals tend to be larger, so you will be a little sodium for a Chimch but not enough to make healthful meaningful (8).
Navy saltents are often part of a high mineral content in the marine salt; However, there are minerals (i.e. fruits and vegetables). So there are no powerful reasons to consume sea salt for this purpose (8).
About experts
Samantha cassette, ms, RdNational recognized food and nutrition experts, media, consultant and author. Caswa is a good household and the book is coordinated by a sugar shot.
Emily Sullivan, RdDominations on food data in mythiteness. He had a bachelor’s degree and completed a dietary practice at Ohio State University and received a cooking level of art from the University of Johnson and Wales.
Myth: Only salty foods have sodium
Sodium simply does not lie in chips and pretzelles (1). Bread, breakfast cereals, canned food, and even some sweet dishes can contain amazing amount (1). Therefore in the food that is worth reading the mills, not even tasting the salinity1).
Myth: If you join salt to food, you don’t eat a lot of sodium
Most of the sodium, our diet is 70% – processes, salt slag (2). Even if you have never reached vessels like soups, sandwiches, pizza, can push you quickly on your daily restriction (2).
Legend: low sodium dishes taste
Sodium cuts does not mean cutting the flavor. You are straightgradients, spices, citrus, vinegary, garlic and unimaged foods you are delicious, satisfactory foods (2). Your taste buds can be adapted on time, and you can notice the difference (2).
Where does most sodium really come from
If you want to cut the sodium, drop the salt to the most part of the most sodium of this coat (2).
Packaged snakes, frozen dishes, canned sausages, sauce, can feel delicious meat, some breakfast grain and popular electrolyte drinks (famous electrolyte drinks can feel surprising amounts (popular1).
“Tracking your food is widespread drinks and even smokes such as bread, cereals, and even aromatic smoes, Mikilulia (2). “How fast you add sodium food can surprise (2).
The use of tools such as myfitnessPal, as well as you can help potential patterns and brands. “It will help you compare how much brands compare how much sodium in the same thing,” said Suliviv. Small obstacles similar to the choice of small sodium broth or sandwich under time (2).
You don’t have to destroy the salt, but a better understanding of the place where sodium hides is a more aware of the long-term health, which supports long-term health (1).
You can enable it too
How many is the sodium?
Federal guidelines suggest that most adults will hold 3,300 milligrams a day, 2,300 millmsm a day – a teaspoon salt (1). But the average American is more than more than 3,300 millmsm per day (1).
Nothing in feeding is black or white and sodium is a perfect example. Some people may need to be less than less, but enough.
The permanent amount of sodium sodium consuming high amounts of sodium can increase blood pressure and increase the long-term risk of heart disease or renal issues (2). Therefore, some groups, including elderly adults and hypertension, can benefit even lower badges (3).
On the other hand, if you are a resistant athlete or working in hot weather, your sodium need can be above average (6, 7).
Smart tips to eat sodium
You don’t have to eat salt completely healthy (8). It is said that it is useful with your choices because sodium is in many foods every day (2). Some tips to help you stay in a healthy range.
Follow your food
“Food tracking helps you find high sodium items and helps compare different brands,” said Sulivan (Sulivan2). “You also know where sodium bread, sauce or condenses are where you may not think twice where you may not think twice. ((2) “
Cook a little bit
The highest amount of sodium, except for another game and restaurant food in the house3). “Cooking you will allow you to control your food and snacks, which will be less than you have recycled snacks, eating food, fast food,” explains the ranging.3).
Add non-structural flavor
You can only enhance food flavor without leaning on salt (3). Try to connect arousing excitations such as new or dried grass, lemon or lime, garlic, wires, onions, tomato paste.
Search sodium packaged foods
“Many brands now offer reduced sodium parameters and small clubs may vary meaningful”, “SULIVEWAY NOTE (3). He invites you to read the reading of 140 mg or less sodium products to serve the service to help you to be in the recommended sodium limits (9).
Frequently Asked Questions (FAQ)
How safe is sodium a day?
Adults should spend less than 2.300 mg per day (3). Some people can benefit from 1,500 mg per day, as you have high blood pressure (3).
Do I have to fully cut the salt?
Your body needs a function to sodium (8). Most people earn more than food through food, so as to avoid the key to overpowered (8).
Is the pink hemalane salt better for me?
People praise the Himalayalasa butterfish minerals, but sodium amount is the same as permanent salt (8). And mineral content is compared to nutritious plant foods such as fruits and vegetables8). The question was healthy – about the general consuming (8).
Bottom line
Nodium is necessary for your health (8). But many equilibrium can be flipped in the wrong direction. The majority of sodium is packaged in our diet and restaurant foods – not the salt we add at home (2).
With myfitness communicable, you can help you post sodium sources and help you gather your consumption (2). If you are on high, the choice of labels and the choice of low-sodium dishes is a big step (2).
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