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Surprising High-Sodium Foods You Need To Avoid For Kidney Health

Surprising High-Sodium Foods You Need To Avoid For Kidney Health

Our kidneys are delicate yet vital organs. By removing unwanted fluid in our bloodstreams, they perform some very important functions in our bodies. Not only do they keep our bloodstream healthy, they also regulate blood pressure by keeping an appropriate salt and water balance. A high-salt diet can alter this precise regulatory function within our bodies leading to higher blood pressure, and the many diseases linked to this, as well kidney failure and other kidney related diseases.

Several research papers have cited salt as a silent killer precisely because many supermarket foods contain surprisingly high amounts of sodium. In the UK, 3 per cent of the National Health Service’s entire budget is spent solely on treating kidney disease. So what foods do we have to be careful with if we want to reduce our daily sodium intake? Here are a few to watch out for.

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1. Cereal

Cereals are healthy, right? That’s how many big cereal brands promote themselves in our supermarkets today, but even some of the so-called “healthy” options contain alarming amounts of salt. Many cereals have up to 12 per cent of the daily recommended intake in only one serving. That’s 180 to 300mg of sodium per serving. A better option is plain oatmeal topped with a serving of fresh fruit, which will help you towards a much healthier daily intake.

2. Bread

Another staple breakfast food that is often promoted as part of a healthy balanced diet, but some supermarket brands of bread can contain very high amounts of sodium. A study carried out in 2011 showed that brown bread, the supposedly healthier variety, which is a good source of fibre, made up four of the five saltiest loaves in a sample of 300 popular brands in the UK. The figures, put together by the Consensus Action on Salt & Health (CASH) campaign group, suggest that a child aged four to six could exceed their recommended daily intake just by eating a sandwich made using one of the popular brands.

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    3. Cottage Cheese

    Cottage cheese can be a nutrient-filled addition to any breakfast or snack. It packs in a good amount of calcium, is relatively low in fat and is a surprisingly good source of protein. However, some varieties can also have surprising amounts of sodium in them. One serving can contain almost 1000mg of sodium which is about 40 per cent of your recommended daily intake. Greek yoghurt, which contains a small fraction of the sodium, is a great protein-rich substitute.

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    homemade-cottage-cheese-recipe

      4. Hot Chocolate

      Much like cereal, we wouldn’t bat an eyelid seeing it on a high-sugar foods list, but it’s surprising to see how much salt some of the well-known supermarket brands of hot chocolate contain. One serving can contain 7 per cent of your recommended intake. That’s a lot of salt for a drink! Bearing in mind a regular serving can contain about 20g of sugar too, it may be delicious but it ain’t healthy.

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      5. Seafood

      Seafood can be a fantastic source of omega-3 fatty acids and can be a great aid to healthy heart function. Fresh salmon, for example, can help to lower cholesterol and lower blood pressure. It’s always very important to know how your seafood is prepared though. Canned tuna can contain up to 300mg of sodium in a small serving, whilst four large shrimp can contain 200mg. Always read the tin carefully, which leads us to our final point..

      6. “Reduced-Sodium” Foods

      It’s so easy to be led astray these days by supermarket labelling into thinking we’re going for a much healthier option when really we are not. When it comes to sodium content in foods, it’s important to distinguish between two types of labels. These are “reduced sodium” and “low sodium”. According to FDA regulations, “low sodium” label foods must contain 140mg of sodium or less, whilst “reduced sodium foods” contain 25 per cent less than the original product. A canned soup that could contain up to 1000mg of sodium therefore, would still contain a very high 750mg, about 30 per cent of your daily value.

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      Christopher Young

      Freelance Blogger, Writer and Journalist

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      Last Updated on September 18, 2020

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

      1. Exercise Daily

      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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      If you’re a morning person, check out these morning exercises that will start your day off right.

      2. Duration Doesn’t Substitute for Intensity

      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

      3. Acknowledge Your Limits

      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

      4. Eat Healthy, Not Just Food That Looks Healthy

      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

      The basic nutritional advice includes:

      • Eat unprocessed foods
      • Eat more veggies
      • Use meat as a side dish, not a main course
      • Eat whole grains, not refined grains[3]

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      Eat whole grains when you want to learn how to get in shape.

        5. Watch Out for Travel

        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

        6. Start Slow

        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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        7. Be Careful When Choosing a Workout Partner

        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

        Final Thoughts

        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

        More Tips on Getting in Shape

        Featured photo credit: Alexander Redl via unsplash.com

        Reference

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