Normal and Excess Sodium Levels: A Health Risk

A normal blood sodium level ranges between 135 and 145 milli equivalents per liter (mEq/L).

Thus, consuming excess sodium can cause fluid retention (edema), weight gain, overload of work for the liver, kidneys and heart, and even develop high blood pressure, increasing the risk of suffering a heart attack, a stroke or gastric cancer.

The Kidneys: Balance of Sodium in the Body

The kidneys play a critical role in sodium balance in the body. That’s why, when sodium levels are low, the kidneys retain it. On the contrary, if sodium is high, they eliminate it through urine. If the kidneys cannot eliminate excess sodium, it accumulates in the blood, causing health problems.

Benefits of a Low Sodium Diet

Reducing sodium intake has numerous health benefits:
Elimination of fluids and reduction of swelling.
Better kidney function.
Greater energy for the body.
Foods Rich in Sodium: To Moderate Your Consumption

Therefore, it is important to pay attention to the sodium content in the foods we consume. Some examples of foods high in sodium that should be moderated are:

Processed meats: bacon, sausages, ham.
Canned soups and vegetables.
Processed baked goods: packaged cookies, cupcakes, donuts.
Fatty cheeses: Roquefort, blue, Burgos, parmesan, ball, cheddar, camembert, gruyere, cured manchego.
Sausages: salami, sausage loin, turkey breast, serrano ham, botifarra, chorizo, blood sausage, sausages, sobrasada.
Salted or smoked fish: cod, herring, salmon.

Recommendations to Reduce Sodium in the Diet

Preparing and consuming meals at home: Allows you to control the amount of sodium added.
Limit consumption of processed, frozen and canned foods: These usually contain high levels of sodium.
Opt for natural seasonings: Garlic, onion, black pepper, paprika, oregano, thyme, basil, coriander, cumin, ginger, turmeric.
Consume fresh fruits and vegetables: Apples, strawberries, oranges, mangoes, bananas, broccoli, potatoes, beets, spinach, paprika, carrots.
Include foods rich in potassium: Bananas, spinach, sweet potatoes, avocados, tomatoes.
Drink enough water: Helps eliminate excess salt from the body.
Choose low-sodium proteins: Fresh fish or shellfish, chicken or turkey breast without skin or marinade, low-fat cuts of beef or pork, unsalted nuts and seeds, dried beans, peas and lentils.
Opt for salt-free or low-sodium broths, soups, soy sauces, condiments, and snacks.
Sweeten your desserts with fresh fruits or honey instead of sugar.

Therefore, reducing sodium intake is a simple but effective measure to take care of your health and prevent diseases. By adopting these recommendations and making changes to your lifestyle, you will be able to enjoy a fuller and healthier life.

Enjoy Good Health by Reducing Sodium Intake.