We are all familiar with salt (sodium). I for one, know that if I eat salty foods before weigh-in day, I will most likely experience less of a loss and my fingers will puff up and look like sausages. But what do we REALLY know?
Sodium is an essential part of your diet. It:
- Helps maintain the right balance of fluids in your body
- Helps transmit nerve impulses
- Influences the contraction and relaxation of muscles
Your kidneys are in charge of your sodium levels. Get too little, they will conserve. Get too much, they excrete extra as urine. BUT, if they can’t eliminate enough, it will be stored in your blood. Sodium loves to hold water, and that = increased blood volume.
Increased blood volume = heart working harder to push the blood through blood vessels = increased pressure in your arteries.
Not good, right???
So how much sodium do you actually need?
Most organizations recommend that you do not exceed the range of 1,500 mg to 2,400 mg per day. The lower your sodium, the more beneficial to your blood pressure.
Sodium adds up quickly. Watch out for processed, frozen prepared meals, and condiments. Even natural foods (meat, dairy, veggies…) contain sodium, so make sure you are counting that in your daily totals!
READ LABELS!!! These are all compounds that contain salt or sodium:
- Monosodium glutamate (MSG)
- Baking soda
- Baking powder
- Disodium phosphate
- Sodium alginate
- Sodium nitrate or nitrite
How to reduce your sodium intake:
- Eat fresh! Watch those processed foods.
- Go for the low-sodium version when possible.
- Careful with the condiments!
- Use herbs and spices to flavor your food.
If you are like me and are reaching for those salty snacks, you may want to think twice! Your taste for salt is acquired, and therefore, is REVERSIBLE! Decrease your intake gradually, and those damn taste buds will never miss it! Kiss that extra sodium buh-bye!
Source: MayoClinic.com
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