Salt and sodium often make consumers confuse. Salt (sodium chloride) plays some roles for health. By inhibiting the growth of bacteria, yeast and mold, it helps to prevent spoiling foods. Salt also adds flavour. For example: salt accentuates the sweetness of cakes and cookies; reduces dryness in foods. But all processed foods contain a big amount of salt? Nutrition and food experts do not think so. In fact, there is a lot of sodium in processed foods. High sodium diet may increase the risk of heart. It may damage the blood vessels, make arteries harden and narrow, leading to heart disease and etherosclerosis.
Adults should eat maximum of sodium levels is 2.300 mg a day
To reduce sodium levels in routine diet, you should:
- Eat more fresh foods, vegetables, lean meat, fish and poultry and whole grains. Beef, pork and poultry are good but not less than 170 gram a day. (there is small amount of sodium in these natural food sources).
- Replace high sodium foods with low sodium or no added salt products
- Request that salt not be added to your food when you dine out. Ask for more sauces and salad to control the amout you uses
- Use herbs or spices to add flavour instead of salt.
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