When one talks of dietary sodium, less is definitely better. Despite this knowledge, most people today consume 50% more than the recommended daily quantities of sodium. Foods that are high in sodium increase blood pressure levels. High blood pressure damages the kidneys over time and is a major cause of kidney failure.
To help you reduce salt intake to the ideal one teaspoon each day, Top Nutritionist in Delhi, Avni Kaul, shares tips to reduce sodium in your diet in this blog.
Here they are:
- Use fresh instead of packaged meats. Fresh cuts of meat and chicken contain natural sodium, but the content is less than the hidden extra sodium added during processing in products such as the packaged meats. If a food item remains fresh in the fridge for days or weeks, that’s a tip-off that the sodium content is high.
- When purchasing frozen vegetables, select those that are labeled freshly frozen and do not have added seasoning and sauce.
- Eat fresh fruit and vegetables since they have low sodium. Canned and frozen fruits also have low sodium.
- Start reading food labels carefully. Sodium content is always mentioned on the label. Sometimes the high sugar content in a product such as an apple pie can mask the high sodium content. So it is important to check each label for sodium content.
- Opt for spices or seasonings that do not mention sodium on their labels, i.e. select garlic powder over garlic salt.
- Beware of items that do not taste specifically salty but still have high sodium content, like cottage cheese.
- If one has elevated blood pressure, dietary sodium restriction cannot simply lower your blood pressure, but it can boost your response to blood pressure medications.
- Compare several brands of the same food product until you get the one that has the least sodium content as this might vary from brand to brand.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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