Dealing with High BP? Switch to a Low Sodium Diet

As per the latest findings of WHO, approximately 220 million people in India are living with hypertension, and only 12% have their blood pressure under control. A majority of this pie belongs to working professionals who are under pressure to perform. A large part of it is attributed to the sedentary lifestyle and increased consumption of high sodium unhealthy fried snacks. The best way to deal with this is by gradually transitioning into a low sodium diet.?

Low sodium diet doesn't mean you have to give up all your favorite foods. Here’s how to make the switch:

• Start Gradually: Begin by reducing your salt intake slowly. Your taste buds will adapt over time.
• Use Herbs and Spices: Experiment with herbs and spices to add flavor without the need for salt.
• Replace Processed Foods: Substitute processed snacks with fresh, whole foods that are naturally low in sodium.
• Plan Your Meals: Take some time to plan your weekly meals and snacks, focusing on low sodium options.

Sounds easier said than done? Not when you compare the diseases that you can prevent with this switch.?

• Cardiovascular Disease: High sodium intake is linked to an increased risk of developing cardiovascular diseases, including heart attacks and strokes.?
• Kidney Damage: Excess sodium can overwork the kidneys, leading to reduced kidney function and an increased risk of chronic kidney disease.?
• Osteoporosis: High sodium levels can cause the body to lose calcium through urine, increasing the risk of bones turning brittle and prone to fractures.
• Stomach Cancer: Sodium may damage the stomach lining, making it more susceptible to cancer-causing agents, especially when combined with other risk factors like a diet high in processed and smoked foods.

Practical Tips for Reducing Sodium Intake

1. Read Food Labels: Many packaged snacks contain hidden sodium. Always check nutrition labels before purchasing.
2. Prepare Meals at Home: By cooking your meals, you control the amount of sodium in your diet. Use fresh herbs and spices for flavor instead of relying on salt.
3. Avoid Condiments: When ordering food at work, opt for dishes that are grilled, steamed, or baked, and ask for sauces or dressings on the side.
4. Portion Control: Be mindful of portion sizes, especially when snacking at your desk. Overeating, even healthy snacks, can contribute to sodium intake.

Our Clinical Nutritionist Dr Prachi suggests the best snacks for those who need a low sodium diet.?Healthy Snack Alternatives for a Low Sodium Diet. To keep your cravings in check while maintaining a low sodium diet, consider the following healthy snack options:

1. Fresh Fruits and Vegetables: Reach for an apple, banana, or carrot sticks during tea breaks. These snacks are naturally low in sodium and provide essential vitamins and minerals.
2. Nuts and Seeds: Opt for unsalted almonds or sunflower seeds. They are great for keeping you full and are heart-healthy.
3. Yogurt with Berries: A serving of plain yogurt with a handful of berries makes for a delicious and satisfying snack.
4. Whole Grain Crackers: Pair whole grain crackers with low sodium cheese or hummus for a satisfying snack that won't spike your sodium levels.
5. Air-Popped Popcorn: Skip the buttery, salty varieties and enjoy plain air-popped popcorn, a low sodium and fiber-rich option.

Adopting a low sodium diet can significantly improve your health, especially for those leading a sedentary lifestyle in an office setting. By making mindful choices and incorporating healthy, low sodium snacks into your diet, you can enjoy better energy levels, focus, and overall well-being. Remember, the journey to a healthier you starts with small, sustainable changes. So, the next time you’re tempted by that packet of chips during a tea break, reach for a healthier alternative instead.

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