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What is the low sodium diet? -

A low sodium diet limits your intake of sodium, or simply put, salt. While some sodium is important for the body as it helps to maintain the balance of water and minerals, too much of it can lead to issues like increased blood pressure. 

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Overconsumption of sodium -

According to the World Health Organization, most people consume an average of 0.3 to 0.4 oz (9 to 12 gm) of salt per day. This is around twice the recommended daily allowance. The majority of it comes from pre-packaged or processed foods where it's largely used as a flavoring, binding agent, and preservative.

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The difference between low salt and low sodium -

The terms "low salt" and "low sodium" are often used interchangeably. This is because salt is made of the minerals sodium and chloride. So following a low salt or low sodium diet is the same diet plan. 

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The different salts -

It's good to remember that sodium is what’s found in our food, while salt is what we add to our food. There are also different types of salt; table salt, sea salt, and rock salt. 

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What are the benefits of a low sodium diet? -

Low-sodium diets are some of the most commonly used diets, especially in hospital settings. This is because research shows that restricting sodium may help control and even improve certain medical conditions.

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Lowers blood pressure -

High blood pressure is the biggest risk factor that can lead to heart disease and strokes. The good news is, that following a low salt diet can have pretty fast results in reducing your blood pressure.

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Slows kidney disease -

One of the most important factors when treating kidney problems is to remove excess sodium from your body. Those with kidney disease have to be particularly careful about the amount of salt they eat.

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May help decrease cancer risk -

High-salt diets have been linked to certain types of cancers, including cancer of the stomach. A diet rich in fruits and vegetables has been associated with a lower risk of stomach cancer. 

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Control heart diseases -

Eating too much salt could cause fluid overload in people with heart failure and lead to dangerous complications, such as shortness of breath. A low sodium diet can help control this. 

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Reduces bloating -

Diets that are high in salt can also lead to bloating. This is because it encourages your body to hold onto fluids you eat and drink. 

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Reduces dehydration -

Studies have shown that having a higher intake of salt can lead to dehydration. This problem has been found in many young adults, so it's important that they reduce their consumption of salt as well. 

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Fewer headaches -

Patients with high blood pressure may also find that they suffer from headaches. This is likely because higher salt levels cause the blood vessels in the head to expand.

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Low sodium foods -

If you follow a low-sodium diet, it’s important to choose foods that are naturally low in sodium or contain limited amounts of added salt. Foods like fresh vegetables, fruits, most dairy products, eggs, and unsalted nuts are naturally low in sodium.

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High sodium foods to avoid -

When thinking about high sodium foods to avoid, the best place to start is with processed and pre-packaged food. This is where the majority of salt in our diet comes from. 

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How to lower your sodium intake -

It doesn't have to be scary to lower your sodium intake. There are plenty of easy tips to do so. These range from checking the labels more carefully at the grocery store to being more mindful about the choices you make when ordering dinner at a restaurant.

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Download apps that verify salt in food -

There are plenty of great apps available that tell you how much salt is in your packaged food and offer you less salty alternatives.

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Check the menu for healthier options -

Food in restaurants and takeaways often have high levels of salt. Pay extra attention to the toppings, sauces, and sides you order. They can really add up. 

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Adapt recipes -

Try to adapt recipes with healthier options by adding more veggies. If you would usually mix meat and bacon, choose one rather than both. 

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Choose healthy snacks -

Savory snacks like chips can quickly ramp up your daily salt intake. Try replacing them with unsalted nuts, or chopped vegetables like carrots and peppers with some hummus. 

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Read food labels -

Always check the nutrition labels on the packaging of the food. Compare labels for products you buy regularly and try to make healthier swaps where possible.

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Avoid added salt in tinned food -

When you are buying tinned food, such as beans or vegetables, opt for those without added salt. Once you mix them into your meal, you won’t notice the difference.

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Cut back on the fast food -

Everyone loves the odd fast food treat, but there's no denying that they're packed with salt. So the best thing to do is reduce the amount you eat. 

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Don’t automatically add salt -

Whether you’re cooking yourself or eating out, taste your food first before adding salt. Often people add salt out of habit when it's not actually needed.

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Find different ways to season your food -

There are plenty of great ways to season your food, rather than using salt. Use black pepper on fish, fresh herbs in pasta, and ginger and chili in a stir-fry.

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Be careful when it comes to sauce -

Lots of sauces and salad dressings have high salt content, so check the labels on products like mayonnaise, ketchup, mustard, and soy sauce. Try making your own salad dressings if possible. 

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Eat less processed meat -

Processed meat is often high in salt as it is used for flavoring and preserving. Try to cut back on things like sausages, burgers, and salami.  

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How long does it take to reduce sodium levels? -

Reducing sodium levels doesn't take long. People who follow a low sodium diet often see a reduction in their blood pressure within a matter of weeks.

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Be attentive -

You might have to give it some time as your taste buds adapt to less salt, but eventually, they will. However, do note that restricting sodium too much may lead to elevated cholesterol levels, insulin resistance, and hyponatremia.

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The bottom line -

A low sodium diet might seem a bit unnecessary to someone who doesn't have any health issues, but moving away from heavily processed foods means your diet is likely to be richer in more nutritious ingredients. And that can only be a good thing.

Sources: (Healthline) (Good to Know)

See also: Condiments that are terrible for your health (and what to replace them with)

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