Well we think salt and sodium are the same thing. This misconception confuses a lot of people but the difference can greatly affect the quality of our diet. Salt is composed of two minerals , that is, sodium and chloride. Table salt contains 40% sodium and 60% chloride. One teaspoon salt contains about 2300 mg of sodium. Sodium is very important for normal heart functioning, fluid balance and even for our muscles. As per RDA, Recommended Daily Allowance sodium intake should be 5000 mg per day. But our intake of sodium per day is as high as 11000 mg which means more than double. This leads to high blood pressure, heart and kidney ailments. Sodium is naturally present in all the vegetables, milk and even leafy vegetables. But the quantity of sodium is very less in these natural food. We get sodium mainly from salt and more than 75% of sodium comes from processed food, canned soups and frozen food. Too much sodium can hurt your heart. Eating high sodium foods regularly can cause your body to retain excess water. And because of this extra body water our organs have to work harder. This increases the risk of High Blood Pressure which can harm heart and kidney function. Some of the foods that account for majority of sodium consumed include pizza, sandwiches, burger, hot dogs, breads and rolls or grains that include sauces. Restaurant foods are high in sodium. There are a few ways to limit your intake of sodium :
- Include a variety of fresh and seasonal vegetables and fruits.
- Limit your intake of highly processed food
- Stop added salt.
Instead of adding salt to recipes experiment with fresh herbs, spices and lemon juice.