Reduce Your Salt Intake

Sodium is a mineral. Everybody needs Salt/Sodium to regulate Blood

Pressure (BP) and Blood Volume. We need salt also for the proper

nerves and musclefunction.Although sodium is an essential nutrient

a high sodium diet is considered one of the risk factors associated

with high BP which can cause heart attacks,strokes and kidney disease.

Almost all foods contain some sodium naturally. Dairy products, meats

and fish are generally higher in natural sodium than fruits, vegetables

and grains. Most of the sodium we consume comes from added salt, salt

we add in cooking and at the table, and salt that is added to processed foods.

Sodium also occurs in several commonly used food ingredients, such as

baking soda, baking powder and soya sauce, as well as in many food

additives and preservatives such as sodium nitrate. 

To reduce amount of sodium in your diet:
Follow these simple guidelines:
1. Remove the salt shaker from the table:
Most of the Sodium in our diets comes from salt added to food during cooking 

and at the table. Using less salt is one of the easiest ways to lower your sodium intake. 

2. Go easy on spices and condiments:
To increase food palatability try adding new flavours like lemon/lime juice, onion,

garlic, green chilies, pepper, vinegar or even a pinch of sugar/honey/jaggery

(if you are not diabetic). 

3. Use fewer convenience, canned or processed foods:
Since the sodium content of these foods is high due to the addition of

preservatives it will increase the dietary sodium intake e.g. macaroni, spaghetti,

tinned corn, tinned fruits, tomato ketchup, packed masala powders, commercial

cheese, butter,etc. 

4. Fast Foods:
These are often high in sodium. Chinese foods should also be avoided as it

contains high quantities of Ajinomoto (Sodium glutamate). Salted foods like

papad,pickle,chutneys, nuts like cashewnuts, pistachios, etc. should be avoided. 

5. Drugs: Medication should always be checked for sodium content before use. Be

sure to read the label before you use any salt substitute as many salt

substitutes replace sodium with potassium.
6. Non-vegetarian Foods:
Avoid organ meats like liver, brain, kidney, etc. and shell fish e.g. crab, lobster,

etc.