Low Sodium Diet for High Blood Pressure
The human body requires sodium to control blood volume and blood pressure. But, often many people eat more than what their body requires and this leads to health problems. A low sodium diet should have less than 2 grams of sodium per day.
To follow a low-sodium diet, your first step is to reduce the intake of salt. When you have done this, your next step would be to consider the foods which you normally consume regularly. Then, you need to understand what foods you need to avoid and what foods you need to add more in your diet.
Three types of Sodium foods:
Foods can be classified into three groups as the low sodium foods, middling sodium foods and the high sodium foods.
Low sodium foods:
These are the foods which you can consume regularly without worrying much about your blood pressure. Some of the best low sodium foods are all fresh fruits, fresh vegetables or home cooked vegetables (which are prepared without sodium bicarbonate), pasta, rice, fresh meat, poultry and fish.
Middling sodium foods:
These are the foods which you can consume in a moderate amount. Some of the common middling sodium foods are given below:
- Some breakfast cereals like unsalted porridge, shredded muesli, sugar puffs, wheat, puffed rice and oats
- Some milk products, semi-skimmed or a pint of skimmed milk per day, ice cream, yogurts and cottage cheese
- Maximum two eggs in a week
- Unsalted butter, spreads and margarine
- Unsalted nuts
High sodium foods:
These are the foods that you restrict completely from your regular diet.
- Smoked and tinned fish
- Almost all breakfast cereals, except those foods mentioned in middling sodium foods.
- Fast foods and snacks. Some of the examples are salted nuts, Bombay mix, pork scratching, pizzas, pasties, pork pies, fried chicken, takeaway burgers and peanut butter.
- Milk products like condensed or evaporated milk, all kinds of cheese except cottage cheese, salted butter and spreads
- Soups, especially packet or canned soups
- Baking powder and self-raising flour
- Savory biscuits and pastries
- Pates, Preserved meats including bacon, luncheon meat, ham and sausages
- Tinned vegetables like baked tomatoes and beans
- Stock cubes, ready-made sauces, savory spreads and drinks
- Dried fruits
- Golden syrup, toffees and chocolates
- French white bread and any kind of ordinary bread
- Chinese foods