To maintain a healthy blood volume and correct balance of water and minerals in our body, we need salt, which is a combination of Sodium and Chloride. Actually it is sodium, being a mineral, which regulates the pressure of fluids in our body hence a higher intake of salt increases blood pressure. Increased blood pressure affects organs in our body like Kidney, which cleans the blood, Liver which helps in making new cells and Heart which is responsible for circulation. High sodium intake resulting in high blood pressure does not necessarily mean a low intake will result in low blood pressure. The safe way is to take salt in moderate quantities.

To fulfill our body’s requirement of sodium, we need about 1500 milligrams of it every day. The maximum that the experts recommend for an adult is 2300 milligram per day, which we can get from one teaspoon of salt. We get the required quantity of sodium from the salt we take in our normal diet. According to a research, an American normally consumes 4000-6000 milligrams of sodium in a day. Pregnant women are the only exception, because they need higher dose of sodium during the pregnancy period.

Sodium occurs naturally in most of the essential foods that we eat daily, like meats, grains, dairy products, vegetables and nuts. Sodium is also present in moderate to large quantities in packaged and processed foods. A study shows that our intake of sodium from table salt is just 5 per cent and 6 per cent from the essential foods and where as 90 per cent comes from the packaged and processed foods.

Few tips to minimize our daily intake of salt:

1. In order to satisfy your taste buds, flavor your foods with herbs such as garlic, oregano, basil etc. Always sprinkle salt in the end when cooking food. This way you will use less salt and retain the taste.

2. Remember ‘Low Fat’ or ‘Low Calorie’ packaged foods have extra sodium to compensate for the missing flavoring agents. Try to avoid fast food or order smaller quantities.

3. Packaged and processed foods have extra quantities to increase shelf life. Always read the label for nutritional values. Foods containing large quantities of MSG, baking soda, baking powder or other ingredients having sodium are to be avoided.

4. Make a habit of choosing ‘Low-on-sodium’ soups, snacks, butter and frozen foods.

5. Packed pickles, olives etc. are rich in sodium content, as they are soaked in brine and saturated in salt.

6. Fresh and green vegetables, fresh cut meat and fish are better for health. If you have to use canned raw vegetables, rinse them thoroughly under running water to remove the extra salt.

Though it looks like an insignificant thing, salt has a major role in keeping our body healthy. It can be a preservative for packaged foods, but an extra pinch of salt does not preserve our vital organs. So keep your taste buds under control to keep your health under control.

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Author Bio: If you would like a free session with expert Personal Trainers or to hire a Personal Trainer, visit Personal Training Sydney.

Category: Wellness, Fitness and Diet
Keywords: Personal Trainers