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How To Start A Low Sodium Diet For Weight Loss

How To Start A Low Sodium Diet For Weight Loss

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 January 26, 2021

      Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

      Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

      Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

      What the study found out

      “I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

      (applauds)

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      I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

      In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

      And where do you find it? Fruits, nuts and of course, red wine!

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      Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

      There are limits, of course

      But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

      And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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      The health benefits of red wine

      But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

      Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

      Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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      Be aware of the risks, too

      Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

      However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

      By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

      Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

      Featured photo credit: James Palinsad via flickr.com

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