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    Low Sodium Diet Cookbook: Low Salt And Low Fat Recipes For A Heart-Healthy Lifestyle
    Low Sodium Diet Cookbook: Low Salt And Low Fat Recipes For A Heart-Healthy Lifestyle
    Low Sodium Diet Cookbook: Low Salt And Low Fat Recipes For A Heart-Healthy Lifestyle
    Ebook198 pages2 hours

    Low Sodium Diet Cookbook: Low Salt And Low Fat Recipes For A Heart-Healthy Lifestyle

    By Melody Ambers

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    About this ebook


    One of the best ways to help your heart is to cut down on salt. But this doesn’t mean you will now be subjected to dull and flavorless meal times. On the contrary, you can still eat less sodium and enjoy a variety of tasty and flavorful recipes. This book has been written to show you how to eat well with no added salt. From appetizers, breakfasts, and vegetables to soups, beef, pork and chicken entrées as well as desserts, snacks and side dishes, you’ll find these low salt recipes flavorful and delicious.
    So why should you join the growing number of people with high blood pressure or be subjected to dull meal times just because you have one? With this book in hand, you can guard your heart against diseases, eat your way to perfect heart- soundness and lead a heart-healthy life. You will also find nutrition information for every recipe, how to identify and shop effectively for low sodium ingredients as well as general guidelines for eating less sodium.
    This book is your all-in-one low sodium cookbook, that’s filled with an array of recipes to help your heart and please your palate!

    LanguageEnglish
    PublisherMayorline
    Release dateSep 27, 2017
    Low Sodium Diet Cookbook: Low Salt And Low Fat Recipes For A Heart-Healthy Lifestyle

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      Book preview

      Low Sodium Diet Cookbook - Melody Ambers

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      Other Books By Melody Ambers

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      INTRODUCTION

      You can’t afford to eat too much sodium (salt) if you want to lead a healthy life. When you eat too much salt, your kidney retains water and this stored extra water increases blood volume. Since it is not possible to stretch your blood vessels to accommodate this increase in blood volume, your blood pressure will rise. As blood pressure increases, it could put a strain on your heart and arteries as well as kidneys and brains. If unchecked, this could develop into serious health issues such as heart attack, strokes, stomach cancer, kidney diseases and dementia.

      This is why it is imperative that you control the amount of sodium you consume. And if your blood pressure is elevated, to restrict your sodium intake, while increasing your consumption of potassium. A cutback in sodium consumption will lower blood pressure and when blood pressure is reduced, a person has a low risk of developing heart disease.

      In reality, sodium plays an essential function in the body. It is an important nutrient (mineral) that helps to maintain proper blood pressure, control fluid balance and regulate the functions of nerves and muscles. You do not need lots of sodium to perform these functions. Our body needs only a certain measure of sodium and another dietary mineral, potassium to draw out excess fluid from the bloodstream.

      Thankfully, it is easy to get the required sodium from the food we eat as sodium is naturally occurs in our foods. As a matter of fact, we need to ensure that we aren’t getting more sodium than we need. This is because about 70% of the sodium we eat is hidden in processed foods, takeaways and food preservations, while the rest comes from the added salt during cooking or at the table.

      So how much sodium is too much? On the average, Americans eat at least 5 teaspoons of salt per day. This is nearly 20 times as much as required by the body! We need just 1/4 teaspoon of salt each day. Healthy adults need 2,300 milligrams of sodium a day while people with high blood pressure, chronic kidney disease, diabetes or above 50 years of age are advised to limit sodium intake to below1, 500 milligrams daily.

      By simply sticking to whole unprocessed foods, without adding salt or sauces and eating more  healthy low sodium foods like vegetables, fruits, grains, beans,  nuts, legumes, meats, fish and oils, you can avoid a high sodium diet. Just ensure that you don’t prepare your food with salt or with sauces that contain salt or eat canned foods.

      General Guidelines To Eating Less Sodium

      1. Check Nutrition Labels For Sodium Content

      Read Nutrition Facts label to check the sodium content in foods. Go for products with 5% or less Daily Value (DV). A sodium content of 20% DV or more is high. According to the Food and Drug Administration, low sodium foods are those with 140 mg of sodium or less per serving, while very low sodium contains 120 mg or less of sodium per.  High sodium means 480 mg or more of sodium per serving, and this should be avoided. Additionally, look for foods that are labeled low sodium, no salt added or reduced sodium".

      2. Shop For Low Sodium Foods

      It is important to select low sodium foods when shopping. More detailed information on low sodium foods to shop for is provided below.

      3. Prepare Your Meals With Less Sodium

      Remove salty foods from your diet. Cook with ingredients with low sodium content or no sodium at all. When cooking, pasta or rice, it is important that you do not add salt to the water. If using canned foods that aren’t low in sodium, rinse before cooking or eating. Do not use softened water for cooking or drinking due to the added salt it contains. Additionally, if you buy a food that comes with a seasoning packet, be sure to use part of the packet only. Season your foods with vinegar, herbs, spices, lemon, ginger, garlic and pepper. Finally, The American heart association says table salt is about 30% sodium, so take the darn salt shaker off your table!

      4. Cook From Scratch

      Home-cooked meals are the best. Eat more of them. They naturally contain lower sodium content than boxed mixes. Your favorite prepackaged meals may be very high in sodium.  Cooking from scratch helps you to be sure of what’s exactly in your food, which is why the recipes that are been assembled below will be of tremendous benefit to you.

      5. Limit Processed Foods.

      Most of the sodium in our diet comes from packaged, processed foods. Even when the processed food does not taste salty, they are usually packed with a large amount of sodium. Eat fewer processed and packaged foods or if possible, eliminate completely. Meats that have been processed and cured will have much more sodium in them than fresh meats. Similarly, canned vegetables usually contain more sodium than fresh ones.  Buy fresh foods and cook at home. This way, you control your salt intake

      6. Choose Foods With Potassium.

      Foods with potassium content will counter the effects of sodium in your body and can help to reduce blood pressure. Beans, potatoes, yoghurt and bananas are some examples of potassium-rich foods. Additionally, some salt substitutes are made from potassium. Be sure to read the label before purchase.

      7. Avoid Medications Containing Sodium

      Some medications such as Bromo Seltzer and Alka Seltzer contain sodium.  Identify and avoid these types of medications.

      Low Sodium Foods: Ingredients And Sources

      Meats, Nuts, and Beans

      Go for fresh meats, if possible. But note that some fresh meat may have sodium. To be safe, check the label always.

      Shop for:

      Chicken or turkey breast without skin

      Lean cuts of beef or pork

      Fish or shellfish

      Low-sodium canned fish

      Drained, water or oil packed canned fish or poultry

      Canned beans with the label low sodium or no salt added

      Eggs and egg substitutes

      Dried peas and beans

      Unsalted nuts and seeds

      Dairy Products

      Go for milk and yoghurt that are fat-free or low-fat. Milk and yoghurt contain potassium, which help to lower blood pressure. Therefore, go for

      Fat-free or low-fat yogurt

      Fat-free or low-fat (1%) milk

      Ice cream and ice milk

      Low- or reduced-sodium cheese; this includes ricotta cheese, mozzarella, cream cheese and natural Swiss cheese

      Soymilk with added calcium

      Vegetables And Fruits

      You need lots of vegetables and fruits. Go for:

      Fresh vegetables; like broccoli, lettuce, spinach, kale and carrots

      Fresh fruits; like oranges, apples or bananas

      Fresh and frozen vegetables, without added sauces

      Canned vegetables, with

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