Intro

Salt is an essential nutrient that the body needs to function properly. It is a mineral that is made up of sodium and chloride, and it is found in seawater, rock deposits and in the soil. Most people get the salt they need from eating a normal, healthy diet. Salt is important for maintaining a proper fluid balance in the body, for keeping the blood pressure at a normal level, and for helping the muscles and nerves to function properly. Too much salt can lead to health problems, such as high blood pressure, heart disease and strokes. It is important to eat a balanced diet that does not include too much salt. The recommended daily intake of salt is no more than 5 grams (about one teaspoon).

 

When Is It Too Much?

The average American eats about 3,400 mg of sodium per day, according to the Centers for Disease Control and Prevention (CDC). That’s about 1½ teaspoons of salt. Most of the sodium we eat comes from packaged, processed, and restaurant foods.

 

The American Heart Association (AHA) recommends that people consume no more than 2,300 mg of sodium per day. For people with high blood pressure, the AHA advises limiting sodium to 1,500 mg per day. The AHA’s recommendations are based on the fact that high blood pressure is a major risk factor for heart disease and stroke. Reducing sodium intake can help reduce blood pressure.

 

How Much Salt Is In My Food?

 

Processed and restaurant foods are the major sources of sodium in the American diet. Here are some examples of the sodium content of common foods:

 

• 1 small order of fast-food fries (about 3 ounces): 230 mg

 

• 1 slice of cheese Pizza: 640 mg

 

• 1 packet of salted peanut: 285 mg

 

• 1 cup of spinach: 87 mg

 

• 1 hard-boiled egg: 125 mg

 

• 1 cup of cooked lentils: 731 mg

 

• 1 cup of cooked oatmeal: 155 mg

 

Foods That Are Low In Salt

 

1. Fresh fruits and vegetables. Most fresh fruits and vegetables are naturally low in sodium. Eat them raw, steam them, or lightly stir-fry them with a little bit of water or broth for flavor.

 

2. Beans and legumes. Beans and legumes are a great source of protein and fiber. Look for varieties that are labeled "low sodium" or "no salt added."

 

3. Whole grains. Whole grains are another good source of fiber. Look for items such as brown rice, quinoa, oats, and barley. Avoid processed grains such as white bread and crackers, which tend to be high in sodium.

 

4. lean proteins. Lean proteins such as tofu is low in sodium. Be sure to avoid buying processed meats such as deli meat or sausage, as they can be high in sodium.

 

5. Milk and dairy. Milk and dairy products such as cheese and yogurt are low in sodium. However, some flavored yogurts and cheeses can be high in sodium, so be sure to check labels.

 

6. Nuts and seeds. Nuts and seeds are a great source of healthy fats, protein, and fiber. Choose varieties that are dry-roasted or raw, and be sure to check the label for added salt.

 

Conclusion

Don't die, it is not recommended by doctors. Dying should be left for people in extreme situations. If you have trouble with your diet, ask friends, family and a dietician for help. Also be conscious of what you buy in a store, make a list and stick to it.