HOW TO START A LOW-SODIUM DIET

As recommended by the World Health Organization (WHO), each adult should only consume less than 5g salt / day (about 1 teaspoon). However, Vietnamese people have an average salt consumption of up to 6-8g / day or more, due to the habit of using sauces or salt. This is also the risk of hypertension and other heart diseases. 

 

Below are some tips from American International Hospital (AIH) to help you avoid eating too much salt and still ensure a delicious meal:

 

Read food labels carefully
 

When shopping for food, you need to read the label carefully and be aware of its ingredients. Avoid products with too much sodium and replace them with less sodium options. The simplest way is looking at the traffic light labels which show nutrition information in color, and choosing foods that have a green sodium portion label (i.e. low sodium, less than 300 mg/100g of food)

 

Limit canned and frozen foods
 

Canned and frozen foods contain very high amount of salt which helps to preserve for long periods of time and maintain flavor. Moreover, these foods also add preservatives and other food additives containing sodium. Instead of using canned and frozen food, you should prepare your own meals from fresh foods, as well as control added salt during cooking.

 

Cut back gradually
 

If you like salty food, it can be difficult to cut down on salt at first. It is recommended that you should try to cut back on salt in half first and then you decrease gradually before cutting even more. This will help you become familiar with the new taste. In addition, reduce the daily dipping sauce and replace it with a reduced salt option.

 

Be savvy at restaurants
 

Food at restaurants usually contains more salt than food made at home. Therefore, ask the waitress about the amount of salt added to your meal and whether your meal can be made with less salt.

 

Add flavor without salt
 

Salt is an indispensable spice in cooking. However, you can increase your use of other spices such as fresh herbs, citrus juice, or aromatic ingredients like ginger or garlic for a better flavor while limiting your salt intake.

 

The best low-sodium diet to follow
 

If you’re looking for a more detailed low sodium diet  to follow, the DASH Diet (Dietary Approaches to Stop Hypertension) is the good option. This diet also emphasizes the use of fresh fruits and vegetables, whole grains, and low-fat dairy. These are rich in potassium, magnesium, and calcium that can help lower blood pressure.

 

With the above tips, you can make a diet with appropriate salt intake to improve health and prevent related diseases!

 

At Nutrition department of American International Hospital (AIH), our nutritionists will monitor and give specific advice for each case. From that, you can have the most suitable plan to take care of your own health.