Best TIPS for a LOW SODIUM DIET
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- Опубліковано 23 кві 2023
- Has your doctor said you need to be on a low sodium diet? Are you having medical problems that could improve with a low salt diet? Are you working on feeling better and part of that is having less salt? If so, you clicked on the right video.
In this video, I will discuss what a low sodium diet is and why it is important to our health. I touch on what the average recommended salt intake is and how the American diet greatly exceeds that. Then I talk about my top tips on how to have a successful low sodium diet. First, don't race towards the finish line - make small, consistent changes (even lowering your salt intake slightly will help). Second, break down the salt numbers and know how much salt you are eating at each meal, desserts, snacks, and drinks. Then make a plan to restrict sodium throughout the day so that you can enjoy your meals. Third, eat more fruits and vegetables. Fruits and vegetables have potassium in excess of sodium, which helps balance out other salt intake, is healthier, and will fill you up. Fourth, replace salty foods with acidic foods. Try different dressings, sauces, and condiments. Fifth, change how you eat at restaurants. Try to skip appetizers, get simply prepared meats, be aware of condiments, and swap out sides for healthier options.
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DISCLAIMER: While I am a Gastroenterologist, I am not acting as your Gastroenterologist. The information provided on this channel is intended to be general educational content and not directed towards any one individual. If you believe you have a medical condition that deserves attention please seek care from your healthcare provider. If you are experiencing a life threatening emergency, call 911.
Once I started tracking and maintaining my daily sodium intake, my body instantly felt better! Improved digestion and weight loss as a result from 2 months of consistency
Awesome job!
That's great! I had an unquenchable thirst recently from foods like pizza and other high sodium foods. It was getting so bad that I could not even tolerate foods with a little bit of sodium added. I just minimized my sodium intake and I feel better too I think.
My dad lost 89 pounds in 1 month he cut out all.yhe salt he was stronger and felt way better
Mushroom soup is terable for salt I have called and asked cambells soup they just egnoir it.and say we. CAnt.change it
I’m on day 2 of doctor prescribed low sodium diet. My body was retaining too much water to the point I had constant watery phlegm building up in my lungs, and also bloating in my tummy, thighs, legs, and feet. My doctor put me on a diuretic and day 2 I can breath again. I also feel a lot better over all. My husband, who is not at risk of anything, is on the low sodium journey with me and it really helps having a partner willing to follow the same diet. I am doing my best not to slip up.
Same that shit sucks too
I put myself on very low sodium diet almost two weeks ago, as I have several issues that indicate I am way out of the ballpark with it. And I love salt. But I also have done a lot of reading about salt, and it's affect on appetite. It appears that we crave the salt buried in food, causing us to eat much more, and more of those foods that are high in salt. Usually high salt foods are also high in fat, carbohydrates and chemicals. So I'm doing an experiment to see if very low salt/sodium on a whole, fresh foods program will help me kick overeating and oversalting. I think salt may be the pivot point for overweight people, because who ever heard of someone pigging out on salt-free food? If we could devise a diet that just leaves the taste of the food itself, without the salt, it is likely we will get back to normal size. Decades ago, salt was not injected into all our food the way it is now, and it seems that we are so out of control it's killing us. Food isn't just food anymore, it's a party. We need to get back to "just food." Thank you for this video.
You nailed it - we crave salt, fat, and carbs biologically. When scarce it was worth getting these nutrients while we could. They protect against famine and drought, problems modern civilization don’t face. Food manufacturers are exploiting that biology. I’d argue we are getting to the point when the science is sufficiently well described that continuing to make food in this manner is selling a product known to be addictive and harmful.
my mom and i started a lower sodium diet - unfortunately , she is allergic to citrus - we have had to get creative - salad dressings are the hardest because my mom just won't eat a vinnegrette dressing
This is such a great video. I learned so many things. Thanks for passing on the knowledge !
Im 25 and got mild edema. My issue is hot fries and hot sauce. Pretty sure im 300 or more of the daily value. This is gonna be hard. But it needs to be done
Herb ox is no sodium but celery gives a lot of flavor and helps a lot
All my doctors and websites i got advised to read say that a low sodium diet is 2000mg or less a day, and that the average person eats 7-10 grams of salt a day 😳
That’s right. The American Heart Association notes it to be ideal to consume 1500 mg. The usual number is 2000 mg. Your kidneys will hold onto excess sodium so effectively that as little as 500 mg is enough for most people.
I have SLE and my kidneys are involved now and the doctor recommended I lower my sodium intake. I used to track calories when I was into fitness. I am SHOKED at how much sodium is in processed foods. I knew they were bad but WOW even a can of soup has around 1,000 mg of sodium it’s WILD. I’m now tracking each calorie going in and am trying to limit my sodium intake to 2000mg daily. I’m also taking prednisone atm and I’m checking my blood pressure daily.
Thanks for watching. That’s great you’re finding success reducing sodium.
Im doing low sodium DASH type diet. Actually i dont add anything salty. Im sure i have been under 500 mg some days , so way under 2000. I have lost 5 pounds, occasionally i got to eat something salty, cuz too low.
Is danos a good alternative?
I'm going to say yes but not as much as they use in the ads. It has 45mg sodium per 1/4 teaspoon which is great if you use a 1/4 teaspoon. But it adds up to 540 mg for a tablespoon
Just get a metric measuring set.
Drinks simple drink water. Especially a salad every day.
You don't sound like you're from Texas
Well i use to be very strict about sodium intact, but since trying to also super reduce added sugar as much as possible preferably to 0 if applicable, eat foods without added oils, and the fact i'm not much of a person who enjoys cooking my choices of food have been very restrictive...
I use to eat this bread
Angelic Bakehouse No Added Salt Sprouted Whole Grain Bread 2-Pack (20.5-oz.) - Non-GMO, Vegan and Kosher (2 Loaves), Tan
But... it has sunflower oil.... so now I eat this bread
Silver Hills Bakery Vegan The Big 16 Sprouted Grain Bread - 22oz
I would opt for the Ezekiel bread but I already eat the Ezekiel Cereal as it is. And Ezekiel bread has a good amount of sodium as well.
between the cereal and the bread these have about 100-150mg per serving which you might not think is a lot but when its only 100-200 calories of food yeah it adds up.
I also get Deli No Salt Turkey , No Salt Frozen Rice , Carrots , Frozen Mixed Berries , Kitehill Almond Yogurt , Egg Whites
And none of that has really any salt in it like 0-5mg probably but none of that has much in calories either so its not particularly useful.
And overall for most part none of this has much sodium but by the time I hit 3000 calories i'm in the 2000-4000 range. That's why the small numbers add up quickly..
This wasn't so much an issue when I wasn't as restrictive with my foods focusing on things with very specific stuff so its just mind-blowing how much sodium is just in so much things.
Now i drink about 1-2 gallons of water and do 4 hours of very intense cycling per week and 3 hours of HITT full body workouts. But.. i do have naturally high blood pressure which is why in the past I always limited my sodium intact as the main priority. I've been consuming 4000-6000mg daily with no issues for the past 2 months but I definitely want to find better ways i can stick with my choices of food limitations and still get less sodium.
Oh one of the easiest ways to get like 700 calories was to eat 2 packs of frozen roasted sweet potatoes, but I realized those are roasted with oils. So i gave them up.
I'm also a lightweight individual so gaining weight has never been a concern i'm eating 3000 calories to fuel the workouts i do now but yeah this many calories is hard to keep sodium low and eat enough food to hit 3000 calories i probably eat like 3-6lbs of food a day.
But veggies taste better with some salt 😢
Stsy away from kraft dinner .all canned soups and sll spagetti sauses way to mutch sodium and by fozen vegtabkes no salt at sll alwsys check.yhe salt content if its 150 or over stay awsy