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low-salt diet


low-salt diet


When thinking about changing the lifestyle, one of the best regimes that can be followed is a low-salt diet, a low-salt (sodium) diet, as this diet consists of easy and inexpensive foods, and the benefits that are reaped from it are very beneficial to the body as it helps in losing weight, And very useful for patients with pressure and heart.

Here are the benefits and method of following a low-salt diet


Benefits of a low-salt, low-sodium diet:


There are several reasons why a low-sodium diet is so beneficial for general health and weight loss, and one of the most important reasons is that it is very beneficial for your heart, as when you follow a diet that contains a lot of sodium, it can raise your blood pressure, causing hypertension. Which is one of the main risk factors for heart attacks and strokes, and a low-sodium diet is an important part in preventing the onset of this disease.

Lose weight :

- Following a low-sodium diet can also help with weight loss.

- To put it simply, water follows salt, so if you follow a diet that contains a large amount of salt, you will be more likely to retain water in the body, and as a result, bloating, discomfort and overall weight gain.

- So when you follow a low-sodium diet it reduces weight by reducing water retention

Foods included in the low-sodium diet:

The best foods to enjoy while following a low-sodium diet include:

  • Fresh fruits and vegetables
  • Fresh meat
  • Most dairy products
  • Whole grains such as whole wheat, pasta, bread or brown rice
  • Unsalted nuts
  • Dry beans, peas and lentils
  • eggs
  • Fresh or dry herbs to add flavor to favorite dishes
  • Olive oil or other oils such as sunflower or sunflower oil

Foods to avoid on a low-sodium diet:


One of the drawbacks to a low-sodium diet is to avoid a number of foods in your daily routine, including the following:

  • Most processed foods (such as prepared in the microwave or foods such as macaroni and cheese).
  • Canned foods and soups.
  • Pre-packaged foods like sauces, creams, and gravies.
  • salt.
  • Salted butter.
  • Some cheeses are high in sodium.
  • Processed meats (this includes cold cuts, sausages or cured meats).

General Tips: low-salt diet


Here are some general rules that will make it easier for you to follow a low-sodium diet:

Track your sodium intake at every meal, so that it is no more than 2,000 mg in a day.
 Read food labels carefully so that you know the exact amount of sodium in each serving of your food.

Don't be fooled by products that claim to be "low sodium" until you are sure of the amount of sodium they contain.

 To ensure that you still follow a delicious diet, you should use fresh or dried herbs, spices, lemon or lemon juice, olive oil, and other similar ingredients to ensure that your dishes still taste good even with less salt.

Salt substitutes like the potassium-based ones that are available in most grocery stores can be used (usually, they will be found next to table salt), however, you should tell your doctor if you are using this type of substitute because it can interfere with some medications.

Low-sodium diet guidelines:


The main source of sodium is table salt, and the average person eats five or more teaspoons of salt per day, and this is about 20 times what the body needs, as in fact your body needs 1/4 teaspoon of salt per day.

Sodium is found naturally in foods, but a lot of it is added during food preparation and preparation, and many foods do not have any salty taste and may be high in sodium, and large amounts of sodium can be hidden in canned and processed foods. Sodium can be found in many foods served in fast food restaurants.

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