The low sodium diet, commonly known as a salt-free diet, is key for those seeking to improve their health. In many cases, reducing sodium intake is a medical recommendation, especially for those suffering from Hypertension, kidney problems or fluid retentionHowever, this doesn't mean giving up on flavour or limiting our diet more than necessary. Throughout this article, we'll discuss which foods to include, which to avoid, and how to enrich your meals while maintaining a healthy balance.
Why follow a low sodium diet?
Sodium, naturally present in many foods and added as table salt, is essential for our health in moderate amounts. However, excessive consumption can contribute to fluid retention, overload the kidneys and increase the blood pressureAccording to the WHO, the ideal is not to exceed 2 grams of sodium per day (approximately 5 grams of salt).
Reducing sodium consumption not only benefits those who suffer from hypertension, but also helps prevent cardiovascular diseases. In addition, adopting a low-salt diet can improve the symptoms of certain disorders, such as edema and renal insufficiency.
What to eat low sodium for breakfast
Breakfast is a key meal, and keeping it low in sodium doesn't mean giving up tasty options. Here are some ideas:
- oat milk, accompanied by tea or coffee without sugar.
- Some toasts of whole wheat bread without salt, seasoned with extra virgin olive oil and slices of fresh tomato. You can also add a little low sodium fresh cheese.
- A bunch of unsalted nuts, such as natural almonds, or a piece of fresh fruit. Homemade compotes apple o pear, with a touch of cinnamon, are another delicious option.
What to eat on a low sodium diet
The main meals of a low sodium diet can be very varied if you know how to combine them. A basic rule is to always opt for fresh food in front of the defendants. Here are some recommendations:
- Fresh vegetables: They should be the stars of your dishes. If you use canned vegetables, rinse them well to reduce their salt content. Opt for methods of steam cooking or baked to preserve its nutrients.
- Proteins: Choose carnes magras such as chicken, turkey or lean cuts of pork. Also recommended are fresh fish or unprocessed frozen. Check out this article on the lower fat fish.
- Legumes and grains: Lentils, chickpeas, brown rice, and quinoa are all excellent choices. It is always best to buy them dried rather than canned.
- Pastas and breads: Choose wheat pasta y bread without added salt. Avoid industrial products that are usually high in sodium.
- Seasonings and spices: Replace salt with aromatic herbs such as basil, rosemary, thyme or spices such as turmeric and paprika. A few drops of lemon juice They can also enhance the flavor of your meals.
Foods to avoid on a low sodium diet
Although a low-sodium diet allows for many options, certain products should be avoided due to their high salt content:
- Canned and processed foods: Instant soups, purees, bouillon cubes, sausages, smoked fish and pâtés contain high amounts of sodium.
- Salty snacks: Potato chips, salted nuts, olives and pickles are a major source of sodium.
- Commercial sauces: Like ketchup, mayonnaise and soy sauces, they tend to be very high in salt.
- Cured cheeses: Replace them with low-salt versions such as cheese or cottage cheese.
- Industrial bakery: Although we associate sweets with sugar, many contain worrying levels of sodium.
Practical tips to reduce sodium in your diet
Learning to cook and choose low-sodium foods is a challenge at first, but a few tricks can make the process easier:
- Read the labels: Look for products that say “low sodium” or “no salt added.” Avoid those with more than 140 mg sodium per portion.
- Plan your meals: Make a weekly menu including simple recipes that use fresh ingredients.
- Avoid the salt shaker: Take it off the table and experiment with new combinations of spices and herbs.
- Reuse cooking water: When cooking vegetables or pasta, use the leftover water for sauces or soups, as it contains minerals without the need for added salt.
Adopting a low sodium diet is not only a healthy decision, but also a way to rediscover the Natural flavor of food. Although the change can be challenging at first, the satisfaction of taking care of your body and preventing disease makes it a wise and transformative choice.