Reducing our Sodium intake

Reducing 15% of our daily sodium intake can save millions of lives. So says “The American Heart Association”.

Excess sodium intake is responsible for strokes and acute myocardial infarction worldwide. As a preventive measure, we have to intervene in the kitchen, as this would work better than just taking medications to reduce blood pressure.

Where do we find higher sodium levels?

In processed foods, these have too much added salt, and even avoiding foods that are naturally high in sodium such as olives, spinach, watercress, pickles, fish and shellfish; and that just by including one of these types of food, we would continue consuming an excess of sodium for the amount that they have.

Some examples of high-content processed foods are:

Pizza, sweet bread, salty bread, prepared pasta dishes, prepared or packaged sauces, chicken, mixes with dressings, bacon, ribs, canned, pickled, sausages, and others. Chicken, for example, can be injected with additives that contain high sodium content.

Many companies that manufacture this type of food are trying to lower the sodium content, but many others do not share that initiative.

Some tips to reduce sodium intake:

  • Read, nutritional labels, the higher it is on the package list, means the more is in the product.
  • Season foods instead of using sodium or salt. Spices such as pepper, lemon juice, vinegar, or vinaigrette can be used.
  • Avoid box cereal, as they are full of sodium for preservation or as a flavor enhancer. We better change it for oats.
  • Consume fresh food at home: Fresh fruits and vegetables, whole grains, avoid canning as much as we can.
  • Rinse foods, such as canned vegetables, some meats that may come high in salt. This will dramatically reduce the sodium content in the food.
  • Never put  salt shaker on the table.

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