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Salt Diet To Avoid Stroke and Heart Disease

Although needed by the body, consuming too much salt or sodium can actually increase blood pressure. So that salt intake is not excessive to interfere with health, do a salt diet.

For those of you who want to do a salt diet, avoid consuming fast food because these foods contain high salt. In addition, there are also several types of foods that should be limited to avoiding excess salt. These include frozen foods, snacks and processed meats, canned soup, cheese, cereals, and bread.

Benefits and Dangers of Salt

Actually salt contains sodium, one of the substances the body needs. Its function is to control blood pressure, maintain fluid levels in the body, and help work muscles and nerves (sending nerve impulses from the brain throughout the body). However, if consumed in excess, it will increase the risk of high blood pressure (hypertension), which in turn can lead to stroke or heart disease.

When the body has excess salt, the kidneys adjust fluid levels in the blood, causing the volume and blood pressure to increase. This makes the heart have to work harder to supply fresh blood to the body.

In addition, high salt levels can also cause fluid buildup in the body in patients with congestive heart failure, liver cirrhosis, and kidney disease, and cause nerve function disorders. This is the reason why a salt diet needs to be done for a healthier life.

Which foods should be eaten while undergoing a low-salt diet?

Fresh foods and low-salt foods are foods that you should eat while on this diet. Some foods that contain low salt are:

  • Fresh vegetables and fruits
  • Fresh meat, chicken and fish
  • Egg
  • Nuts, but not canned beans
  • Milk, yogurt and ice cream
  • Low-sodium cheese, such as cream cheese and mozzarella

Meanwhile, foods that contain high salt (you should avoid) are:

  • Salted beans or canned beans
  • Meat, chicken, or processed or canned fish, such as sausages, sardines, corned beef
  • Preserved foods, salted fish, salted eggs, beef jerky, peanut butter, and others
  • Canned vegetables or fruits
  • Pickled vegetables, sauerkraut
  • Butter and cheese with high sodium, like cottage cheese
  • Seasoned ingredients, such as soy sauce, various sauces, shrimp paste, and other seasonings

How to do a salt diet

If every food we consume contains salt, imagine how much salt is being accumulated in the body. Though the maximum amount of salt intake that is recommended every day is only 6 grams. This amount is recommended for children aged 11 years to adults. Of course the smaller the age of the child, the less the amount of salt that can enter the body.

Therefore, do a salt diet in the following ways:

  • Reduce salt consumption while cooking.
  • If you buy processed food, read the product packaging label. Choose foods that are very low in sodium-containing less than 35 mg/serving, while low in sodium 140 mg/serving.
  • Consume more fresh foods, such as vegetables and fruits, because they have natural salt content. If you want to eat meat, choose fresh meat instead of processed meat such as bacon or sausages.
  • When cooking, you can replace salt as a seasoning with ingredients such as pepper, garlic, ginger, chili, lime, fennel, tomatoes, peppers, oregano, celery.
  • If you eat in a restaurant, ask for the amount of salt, flavoring, and sauce to be reduced.
  • Limit the use of herbs or sauces that contain sodium such as soy sauce, salad sauce, tomato sauce, mustard, and others.

Although intake is reduced by running a salt diet, do not let the body lack or even get no salt at all. If the salt level in the blood is too low, the body can experience hyponatremia with symptoms such as changes in mental conditions, headaches, nausea, vomiting, fatigue, and muscle cramps.



1. Centers for Disease Control and Prevention (2017).Get The Facts: Sodium and the Dietary Guidelines.

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