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How To Start A Low Sodium Diet For Weight Loss

How To Start A Low Sodium Diet For Weight Loss
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Are you interested in improving your heart health and losing weight?

Then one lifestyle change you might want to consider is a low sodium diet. This eating program is easy and inexpensive to follow and although it might take a little getting used to, the benefits you reap are more than worth it.

Why the Low Sodium Diet is Important

There are several reasons why the low sodium diet is considered to be so helpful, both for general health and weight loss. One of the most important reasons is that it is good for your heart. Why? When you eat a diet with a lot of sodium, this can raise your blood pressure — and blood pressure, also called hypertension, is one of the main risk factors not only for heart attacks but for strokes. Since heart disease is the number one killer in America for both men and women, a low sodium diet is an important part of preventing the onset of this disease.

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Weight Loss

A low sodium diet can also help with weight loss.

Why? Quite simply, water follows salt. If you have a lot of salt in your diet, your body will be more likely to retain water. The result is bloating, discomfort and increased overall water weight. The good news is, though, that a low sodium diet will correct this problem naturally and allow you to drop these excess fluids.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

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Weight Loss Plan And Program: Create Your Own One

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    Foods to Include in a Low Sodium Diet

    Another attractive thing about this diet is that it does not require you to cut out whole food groups like some eating plans do. The best foods to enjoy for a low sodium diet include:

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    • Fresh fruits and vegetables
    • Fresh meats
    • Most dairy products
    • Whole grains like whole wheat pasta and bread or brown rice
    • Unsalted nuts and seeds of all kinds
    • Dry beans, peas and lentils (in other words, not from a can)
    • Eggs
    • Fresh or dry herbs to add flavor to favorite dishes
    • Olive oil or other oils like safflower or sunflower oil

    These foods will allow you to follow a healthy, balanced diet while still watching your sodium intake.

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      Foods You Should Avoid

      One of the drawbacks of a low sodium diet, however, is the number of foods that you have to cut out from your daily routine. These include:

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      • Most processed foods (such as microwaves dinners or boxed foods like macaroni and cheese)
      • Canned foods, especially canned soups
      • Pre-packaged foods like sauces, creams, gravies or dressings
      • Table salt
      • Salted butter
      • Some high-sodium cheeses
      • Processed meats (this includes deli meats, ham, bacon, sausage or cured meats).

      General Tips for Following a Low Sodium Diet

      Here are some general rules that will make it easier for you to follow a low sodium diet:

      • Keep track of your sodium intake at each meal. Aim for no more than 2,000mg in a single day.
      • Read labels carefully so that you know exactly how much sodium is in each serving of what you are eating.
      • Do not be fooled by products which claim to be “low sodium” or “reduced sodium” until you have confirmed just how much salt they contain.
      • To make sure you still have a flavorful diet, use fresh or dried herbs and spices, lemon or lime juice, olive oil and other similar ingredients to make sure your dishes still taste good even with less salt.
      • Salt substitutes such as those based on potassium are also available in most grocery stores (usually, you will find them right next to the bottles of table salt!). However, let your doctor know if you are using this kind of substitute as it can interfere with certain medications.

      In short, a low sodium diet is generally easy to follow and while it does take a little extra time to read labels and avoid processed foods, the benefits to your heart health and your ability to lose water weight make this a very attractive proposition for anyone interested in leading a more health-conscious life.

      Featured photo credit: Ashley Kirk via stocksnap.io

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      Brian Wu

      Health Writer, Author

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      Last Updated on July 12, 2021

      100 Incredible Life Hacks That Make Life So Much Easier

      100 Incredible Life Hacks That Make Life So Much Easier
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      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

      By tweaking little things in your daily life, it can make your life much more convenient!

      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

      83 tie a small piece of bright colored fabric

        84 write random letter

          85 use a rubberband

            86 dorm smell bad

              87 lean your phone on your sunglassess

                89 how to waterproof your shoes

                  90 take a picture of the name card

                    91 iron inside out

                      92 old newspaper

                        93 tumble try shoes

                          keep a card like this

                            SONY DSC

                              94 soap bar

                                95 make a hole

                                  96 drop the battery

                                    97 use a coozie

                                      98 when taking a picture

                                        use a clean dust pan

                                          try a pants hanger

                                            use your cellphone light

                                              use a spring from an old pen

                                                quick and easy iphone speaker

                                                  user binder clips

                                                    wrap a wet paper towel around your beverage

                                                      put pancake mix in a ketchup bottle

                                                        clean out an old lotion bottle for your beach

                                                          use a muffin tin to serve condiments at a bbq

                                                            doritos are great for kindling

                                                              use nail polish to identify different keys

                                                                use a hanging shoe rack to store cleaning supplies

                                                                  freeze grapes to chill white wine without

                                                                    use paper clips to organize your cables

                                                                      almost finished your jar of nutella

                                                                        sick of having a box full of tangled

                                                                          unroll the rim to increase the capacity

                                                                            cut open toilet paper rolls and use as a cuff

                                                                              remove the stem from strawberries

                                                                                turn an old bottle into a simple little cord holder

                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                    how to fold a fitted bed sheet

                                                                                      tired of snoozing past your alarm

                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                          ut a wooden spoon across a boiling pot

                                                                                            use bread clips to save flip-flops

                                                                                              take pictures of friends holding items

                                                                                                how i always know which headphone is the left one

                                                                                                  put a stocking over the end of a vacuum

                                                                                                    How to make sure you drink enough water

                                                                                                      user a can opener to open blister

                                                                                                        good sandwich guide

                                                                                                          turn your muffin pans upside down

                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                              the right way to make a blt

                                                                                                                add one teaspoon of baking soda

                                                                                                                  38

                                                                                                                    hair straighteners equals to collar irons

                                                                                                                      stack your clothes vertically to see them all

                                                                                                                        the right way to make cookies in the summer

                                                                                                                          how to clean a blender

                                                                                                                            the right way to eat a popsicle

                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                        use a soda pop tab

                                                                                                                                          50

                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                  kids fall out of bed

                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                      58

                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                hiding your emergency money

                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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