Low Sodium Diet: Benefits for the Heart Plus Food List

Low Sodium Diet is one of the most basic principles of the Dietary Approaches to Stop Hypertension (DAS).

low sodium diet

The low-sodium diet follows the DAS (Dietary Approaches to Stop Hypertension) diet practice. Low sodium diet is one of the most basic principles of DAS. DAS is such a specific kind of diet. The DAS diet makes sure that you get a relevant amount of nutrients that your body needs. DAS also introduces a well-balanced diet with appropriate serving options for each meal. The main aim of DAS is to prevent and help keep the food that you eat in harmony with your current hypertension condition.

Low Sodium Diet

The DAS is not a short term approach. Instead, it encourages you to take the lifelong commitment to immerse yourself in this diet method. The main theme of DAS is to keep your sodium intake at a minimum and increase macronutrient intake according to the needs of your body. The DAS diet aims to increase those nutrients that are related to improving the condition of your hypertension or your risk of hypertension. Examples of nutrients that the DAS diet wants you to focus on is magnesium, potassium, and calcium.

The DAS diet is a lifelong commitment, but it can render results in just weeks or months. As time goes by while undergoing the DAS diet, you are slowly improving your hypertension condition to its optimum health standard. For people who do not currently have the hypertension condition, their risk is reduced to a minimum, and the emergence of hypertension in them is kept in a minimum.

The DAS diet is in general, a healthy way of proportioning and choosing your diet. With this reason, the DAS diet is not only a way of preventing hypertension, but it can also help prevent other diseases that are related to heart-ailments, bone, abnormal cell growth, and many more.

The DAS diet introduces to the body almost no sodium because it is big in vegetables and fruits. The diet also avoids as much as possible, dairy products. It also moderately introduces protein and fiber into your system.


Variations of the DAS Diet

There is another version of the DAS diet that is so low in sodium. This type of DAS diet is relatively more effective than the regular DAS diet as the effect is also relatively faster. The standard DAS diet lets you consume at least 2,300 mg of sodium the who day while the more restrictive type of DAS diet only lets you take at maximum, 1,500 mg sodium per day. Your regular diet takes up to 4000 mg of sodium per day.

In clinical studies, the 4000 mg average intake of sodium is not healthy and can lead to several diseases. The DAS diet aims to reduce the 4000 mg of sodium to at maximum, half. Keep in mind that the recommended amount of sodium to take in per day for a regular person should only be 2,300 mg. Any amount higher than 2,300 mg is unhealthy for the body. The average healthy portion of sodium per daily serving is largely dependent on your age. If you are beyond the middle age, doctors will most likely recommend a barrier of 1,500 mg of sodium per day for you. You can ask your dietitian or doctor regarding the amount of sodium that is suitable for you per day.

So what do you eat when you are in a low sodium diet?

The low sodium diet is quite easy to maintain. You just have to make sure that the sodium that you are taking in is not beyond the given limit your dietitians recommend you to take. Most often than not, the low sodium diet focuses more on raw fruits and vegetables, grains, nuts, and normally dishes that are not seasoned well with table salt. The low sodium diet also introduces protein in the form of fishes and poultry. Every once in a while, you can take in red meat, some sweets, and fatty food in moderate amounts.


Food that You Can Incorporate in Your Low Sodium Diet


Whole-grain type of food can be found almost anywhere. You can purchase whole grain food in the local market, in the grocery stores, and even in small convenient stores (if you need a quick fix). Whole grain food a relatively low in sodium especially if the products are not finely processed. Examples of whole grain food are cereals, bran, pasta, and many more.

Try to keep in mind that whole-grain is healthier than refined grain because the former has more nutrients and fiber than the latter. For this reason, brown rice is dubbed as a healthy alternative for white rice and bra oats are pegged as a healthier substitute for finely processed oats. You can keep your whole-grain dishes in a healthy concoction by avoiding to add to much sugar in it or too much fat or butter in it.


Vegetables that are rich in magnesium, fiber, vitamins, and minerals are your best option in choosing your vegetables for your low sodium diet. Examples of those veggies that are endowed with the following gits in the preceding sentence are ripe tomatoes, leafy greens, and carrots.

Vegetables should not be considered as side dishes; please treat as real food by serving yourself a main course of a vegetable composed dish. Your vegetables will lose their value when they are processed, refined, or canned. Worse, some of these processed products have high sodium content in it. Try to choose a selection of freshly picked vegetables in your local store neighborhood. You are doing a great deal for small time business and your health. Try to be creative in concocting your veggie dishes. You can try all sorts of different salads from the internet.


Unlike veggies, it is quite hard to concoct a recipe where your main course is consistently consisting of fruits. What you can do instead, is to do side dishes of it or more fittingly so, as snacks. As usual, try to choose a fruit that is rich in magnesium, potassium, and fiber. Try to avoid fruits that have too much-unsaturated fat on it. To efficiently incorporate fruits in your diet, you can create a side dish for your every meal and a snack to go in the afternoon.

Another trick that you can do to make your fruits healthier, is to try to leave out edible skins of your fruit. These covering does not only protect the fruit but it also gives you more nourishment more than the insides of the fruits can give you. Keep in mind though that some type of fruit might interact badly with your medications and other underlying medical condition. With this, it is best to consult with your doctor first if the fruit that you are indulging on is okay for you.


Surprisingly in a low sodium diet, you can include dairy in your diet. Dairy is okay to incorporate as long as it does not contain crazy amounts of saturated fat and sodium. Dairy is actually good if it contains a decent amount of calcium, vitamin D, and protein.

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