Low Salt Foods:

Reducing Sodium Levels To Prevent

The Early Symptoms Of Diabetes

If your doctor has advised you low salt foods needs to be added to your diet to replace heavy salt or sodium selections, usually this diagnosis is a preventative measure for reducing high blood pressure because of your early symptoms of diabetes.

Many foods are low salt foods direct from nature. The increase in salt levels usually can be attributed to the manufacturing, processing or incorrect methods of cooking. This is because salt is a common food preservative in the food industry or even in the typical housewives kitchen. It is also a common spice additive to change the taste, texture and flavor of foods before they are eaten.

How Much Salt Should I Have Per Day

Salt is one of those minerals which stacks up quickly in your diet.

The average adult will consume 4-6,000mg per day just by consuming their normal diet. The recommended amount per day though for an adult is only 2400mg daily on a healthy diet.

If you are on a reduced sodium diet for any reason, it is recommended you do not exceed 1500mg daily. This can be a little easier if you try to adhere to the rule not to exceed 400mg/serving of any foodstuff you ingest daily.

Check the ingredient labels of any packaged food to learn how much sodium is included in each serving of what you intend to enjoy.

So for some easier ways to reduce the sodium levels of your diet by choosing low salt foods, try to adhere to some of these:

remove your salt shaker from the table. Always taste your food first before you salt it
• incorporate other spices into your cooking. Fresh ground black pepper, garlic powder, onion powder, oregano, basil and on and on. All have their own distinctive flavors whether they are used singly or combined. Experiment to find your favorites.

• lemon, lime or orange zest or a few squirts of the actual fresh juice make excellent additions

• change to salt free blends such as Mrs. Dash or McCormick blends. Beware of the substitutes in the market labeled "lite salt". These blends have usually removed the sodium chloride and replaced it with potassium chloride. This does reduce the sodium levels but it also interferes with the effectiveness of many medications for the diabetic. Cover this with your doctor first before you make this substitution.

Common Low Salt Foods For Your Diet

• pick from a wide assortment of fresh fruit, vegetables, low-fat or non-fat dairy products

• choose fresh lean meats such as beef, poultry, pork or seafood. None of these should be dried or smoked products as they were probably processed in salt.

• add an assortment of whole grains in breads and pastas (which are higher in fiber), beans and legumes to your daily diet

• choose only unsalted nuts, crackers or any snack food. Check the ingredient label to verify its sodium level per serving

After choosing low salt foods, you must take the time and care so they are prepared correctly to ensure they stay low salt. Give away the oily deep fryer and try some of these methods instead, substituting your new spices to replace the salt.

• use a steamer basket with boiling water on top of the stove to retain the valuable nutrients. When cooked in water, the nutrients leach out into the water which is then thrown away

• Broil or roast all meats such as beef, pork or poultry with a drip pan so the fats stay separate from the meat. This way the fats are not absorbed back into the meats.

• Braise or stew meats on the stovetop until done, cool and refrigerate. Skim off the fats and throw away before re-heating for use.

• Poach fish or chicken in fat-free and low sodium broth.

• Saute vegetables or meats for stir-fry with minimal olive oil, canola oil or a light cooking spray.

So although it is not difficult to find low salt foods, the clue is just pick products as close to nature as possible, the defining end then for the quality of your diet is usually the method of preparation.

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