Best TIPS for a LOW SODIUM DIET

Has your doctor said you need to be on a low sodium diet? Are you having medical problems that could improve with a low salt diet? Are you working on feeling better and part of that is having less salt? If so, you clicked on the right video.

In this video, I will discuss what a low sodium diet is and why it is important to our health. I touch on what the average recommended salt intake is and how the American diet greatly exceeds that. Then I talk about my top tips on how to have a successful low sodium diet. First, don't race towards the finish line - make small, consistent changes (even lowering your salt intake slightly will help). Second, break down the salt numbers and know how much salt you are eating at each meal, desserts, snacks, and drinks. Then make a plan to restrict sodium throughout the day so that you can enjoy your meals. Third, eat more fruits and vegetables. Fruits and vegetables have potassium in excess of sodium, which helps balance out other salt intake, is healthier, and will fill you up. Fourth, replace salty foods with acidic foods. Try different dressings, sauces, and condiments. Fifth, change how you eat at restaurants. Try to skip appetizers, get simply prepared meats, be aware of condiments, and swap out sides for healthier options.

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DISCLAIMER: While I am a Gastroenterologist, I am not acting as your Gastroenterologist. The information provided on this channel is intended to be general educational content and not directed towards any one individual. If you believe you have a medical condition that deserves attention please seek care from your healthcare provider. If you are experiencing a life threatening emergency, call 911.

[lita]

Once I started tracking and maintaining my daily sodium intake, my body instantly felt better! Improved digestion and weight loss as a result from 2 months of consistency

[navi_]

I’m on day 2 of doctor prescribed low sodium diet. My body was retaining too much water to the point I had constant watery phlegm building up in my lungs, and also bloating in my tummy, thighs, legs, and feet. My doctor put me on a diuretic and day 2 I can breath again. I also feel a lot better over all. My husband, who is not at risk of anything, is on the low sodium journey with me and it really helps having a partner willing to follow the same diet. I am doing my best not to slip up.

[yellowbird]

I put myself on very low sodium diet almost two weeks ago, as I have several issues that indicate I am way out of the ballpark with it. And I love salt. But I also have done a lot of reading about salt, and it's affect on appetite. It appears that we crave the salt buried in food, causing us to eat much more, and more of those foods that are high in salt. Usually high salt foods are also high in fat, carbohydrates and chemicals. So I'm doing an experiment to see if very low salt/sodium on a whole, fresh foods program will help me kick overeating and oversalting. I think salt may be the pivot point for overweight people, because who ever heard of someone pigging out on salt-free food? If we could devise a diet that just leaves the taste of the food itself, without the salt, it is likely we will get back to normal size. Decades ago, salt was not injected into all our food the way it is now, and it seems that we are so out of control it's killing us. Food isn't just food anymore, it's a party. We need to get back to "just food." Thank you for this video.

[uenotte]

my mom and i started a lower sodium diet - unfortunately, she is allergic to citrus - we have had to get creative - salad dressings are the hardest because my mom just won't eat a vinnegrette dressing

[zanelong]

Im 25 and got mild edema. My issue is hot fries and hot sauce. Pretty sure im 300 or more of the daily value. This is gonna be hard. But it needs to be done

[Sunflower-fwet]

This is such a great video. I learned so many things. Thanks for passing on the knowledge !

[laurac-sscp]

Herb ox is no sodium but celery gives a lot of flavor and helps a lot

[mkfmgaming]

I have SLE and my kidneys are involved now and the doctor recommended I lower my sodium intake. I used to track calories when I was into fitness. I am SHOKED at how much sodium is in processed foods. I knew they were bad but WOW even a can of soup has around 1, 000 mg of sodium it’s WILD. I’m now tracking each calorie going in and am trying to limit my sodium intake to 2000mg daily. I’m also taking prednisone atm and I’m checking my blood pressure daily.

[starberry]

All my doctors and websites i got advised to read say that a low sodium diet is 2000mg or less a day, and that the average person eats 7-10 grams of salt a day 😳

[nqgzxff]

Im doing low sodium DASH type diet. Actually i dont add anything salty. Im sure i have been under 500 mg some days, so way under 2000. I have lost 5 pounds, occasionally i got to eat something salty, cuz too low.

[laurac-sscp]

Drinks simple drink water. Especially a salad every day.

[dreao]

But veggies taste better with some salt 😢

[Sharperthanu]

You don't sound like you're from Texas

[DxXNA]

Well i use to be very strict about sodium intact, but since trying to also super reduce added sugar as much as possible preferably to 0 if applicable, eat foods without added oils, and the fact i'm not much of a person who enjoys cooking my choices of food have been very restrictive...

I use to eat this bread

Angelic Bakehouse No Added Salt Sprouted Whole Grain Bread 2-Pack (20.5-oz.) - Non-GMO, Vegan and Kosher (2 Loaves), Tan

But... it has sunflower oil.... so now I eat this bread

Silver Hills Bakery Vegan The Big 16 Sprouted Grain Bread - 22oz

I would opt for the Ezekiel bread but I already eat the Ezekiel Cereal as it is. And Ezekiel bread has a good amount of sodium as well.

between the cereal and the bread these have about 100-150mg per serving which you might not think is a lot but when its only 100-200 calories of food yeah it adds up.

I also get Deli No Salt Turkey, No Salt Frozen Rice, Carrots, Frozen Mixed Berries, Kitehill Almond Yogurt, Egg Whites

And none of that has really any salt in it like 0-5mg probably but none of that has much in calories either so its not particularly useful.

And overall for most part none of this has much sodium but by the time I hit 3000 calories i'm in the 2000-4000 range. That's why the small numbers add up quickly..

This wasn't so much an issue when I wasn't as restrictive with my foods focusing on things with very specific stuff so its just mind-blowing how much sodium is just in so much things.

Now i drink about 1-2 gallons of water and do 4 hours of very intense cycling per week and 3 hours of HITT full body workouts. But.. i do have naturally high blood pressure which is why in the past I always limited my sodium intact as the main priority. I've been consuming 4000-6000mg daily with no issues for the past 2 months but I definitely want to find better ways i can stick with my choices of food limitations and still get less sodium.

Oh one of the easiest ways to get like 700 calories was to eat 2 packs of frozen roasted sweet potatoes, but I realized those are roasted with oils. So i gave them up.

I'm also a lightweight individual so gaining weight has never been a concern i'm eating 3000 calories to fuel the workouts i do now but yeah this many calories is hard to keep sodium low and eat enough food to hit 3000 calories i probably eat like 3-6lbs of food a day.

[Rickwaldron]

Stsy away from kraft dinner .all canned soups and sll spagetti sauses way to mutch sodium and by fozen vegtabkes no salt at sll alwsys check.yhe salt content if its 150 or over stay awsy