No Salt Diet For A Better Health – Salt is an electrolyte, a chemical consisting of sodium and chloride. It is the main source of sodium in our diet and is frequently used to preserve and flavor food. A modest amount of sodium, which is crucial for good health, keeps the body’s circulating blood and tissue fluids at the appropriate volume. However, most people take in much more sodium than they need. The kidneys play a major role in controlling the body’s salt levels. Excess sodium can result in high blood pressure and numerous other health problems. Here, you will get all the important information about No Salt Diet For A Better Health.
Benefits Of No Salt Diet For A Better Health
Well, since the majority of us are used to the taste of salt in meals, giving up salt may seem like an impossible task. Learning about the various health benefits of a no-salt diet, and low-salt diet will urge you to at least give it a try and minimize your salt intake. According to many dietitians and experts, three white foods—salt, sugar, and flour—are typically excluded from diets in order to preserve maximum health. Furthermore, it should be obvious that those with high blood pressure should limit their salt intake. Here are some arguments for why it’s beneficial for your body to consume less salt.
- Prevent Heart Disease – Since a low-sodium diet helps to control blood pressure, the risk of heart attack, stroke, and other cardiovascular disorders is considerably reduced.
- Gets Rid Of Bloating – Your digestive system and general health will benefit from a diet that contains less salt. This is because a high salt diet causes cells to retain water.
- Promotes Brain Health – The arteries that carry blood to the brain might get blocked or constricted with a high salt diet, impairing brain function. This results in a reduction in the amount of blood flowing to the brain.
- Enhances Kidney Function – When we consume a lot of salt, our kidneys must work harder to remove the salt from our bodies. Additionally, it causes more calcium to be lost through urination.
- Improves Bone Health – The amount of calcium lost during urination is determined by the sodium levels in our bodies. A high-salt diet increases the amount of calcium lost through urination and increases the risk of bone illnesses like osteoporosis.
Food Which Is Low In Salt
- Grains – The majority of grains can be significant components of a low-sodium diet, provided that no salty additives (such as soy sauce) are used in the preparation of the grain foods you eat. Following are some nutrient-dense options – Brown rice, Oats, Sorghum, Whole-grain pasta, etc.
- Dairy Products – Numerous dairy products are rich in magnesium, potassium, and calcium, minerals that help to maintain healthy blood pressure. But other dairy products, including a few cheeses, can also contain a lot of salt. Fortunately, there are a number of delicious dairy items that are both nutrient-rich and low in salt, including Yogurt, Milk, Swiss cheese, Unsalted butter, etc.
- Fruits & Vegetables – Fresh or freeze-dried fruits and vegetables are excellent whether they are consumed with or without additional salt or sodium. If they are not prepared with a salty sauce, frozen vegetables can be eaten while following a low-sodium diet. A low-sodium diet would benefit greatly from the addition of plain frozen fruits and vegetables including Apples, Mangoes, Strawberries, Spinach, Potatoes, Mushrooms, Watermelon, Oranges, etc.
- Proteins – Proteins play an important role in the human body. There are some protein sources which is salt-free including Eggs, Hummus, Dried beans, Fresh cuts of chicken, fish, beef, Unsalted nuts, peanuts, etc.
Diet Chart For No Salt Diet For A Better Health
Monday
- Breakfast – 1 cup Milk + 4-5 almonds + Veg Omlet
- Mid-day Meal – 1 Apple
- Lunch – Daal + 1 cup Parboiled Rice + Fish Curry + Fresh Lime + Salad
- Evening – 1 cup vegetable soup
- Dinner – Dum Aloo + 2 Chapati + Salad
Tuesday
- Breakfast – Vegetable Poha + 3-4 walnuts
- Mid-day Meal – 1 cup Watermelon
- Lunch – Rajma + Cabbage and Potato + cucumber raita + onion salad + 1 cup rice
- Evening – 1 cup sprouts salad
- Dinner – Drumstick and Potato Curry + 2 Chapati + Salad with fresh lime
Wednesday
- Breakfast – 1 glass Chacch + 4-5 almonds + 2 Moong Dal Cheela
- Mid-day Meal – 1 cup Pomegranate
- Lunch – Fish Curry + Chana Dal + 2-3 Chapati + Fish Curry
- Evening – 1 cup Aloo chat
- Dinner – Baked Pumpkin + Fried Lady’s Finger + 2 Chapati + Salad with fresh lime
Thursday
- Breakfast – 3-4 walnuts + 1 cup Vegetable Suji
- Mid-day Meal – 1 cup Orange
- Lunch – Palak Paneer + Salad + Raita + Roasted Papad + 2-3 Chapati
- Evening – 1 cup Sauteed Soy chinks with Tomato n Onion
- Dinner – Snake Gourd Curry + Salad + 2 Chapati
Friday
- Breakfast – 4-5 almonds + 1 cup Vegetable Upma
- Mid-day Meal – 1 cup Papaya
- Lunch – Masoor Dal + Cauliflower and Potato Curry + Parboiled Rice + Salad
- Evening – 1 cup vegetable soup
- Dinner – Pointed Gourd Curry + Salad + Chapati + 1/4th Fresh Lime
Saturday
- Breakfast – 3-4 walnuts + 1 cup Milk n cornflakes
- Mid-day Meal – 1 cup Cantaloupe
- Lunch – 1 Roasted Papad + Chapati + Moong Dal + Fish Curry + Salad
- Evening – 1 omelet
- Dinner – Mix Veg Curry + Chapati + Salad
Sunday
- Breakfast – 3 Vegetable Idli + 4-5 almonds + 1 cup sambhar
- Mid-day Meal – 1 Banana
- Lunch – Chicken curry + Parboiled Rice + Potato and Drumstick curry + Carrot and Cucumber Salad
- Evening – 1 cup sprouts salad
- Dinner – Methi Aloo Curry + Salad + Chapati + 1/4th Fresh Lime
Negative Side Effects Of High Salt Intake
There are many side effects of high salt intake such as:
- Stroke
- Oedema
- Heart Failure
- Stomach Cancer
- Left Ventricular Hypertrophy
- Osteoporosis
- Kidney Problems And Kidney Stones
Conclusion
Here, we give all the important details about the No Salt Diet For A Better Health, and its benefits and side effects. A dietitian can give you a proper diet plan according to your age, weight, and your health, They also guide you in a proper manner and also provide you with customized diet plans. We hope our listed all the details will be helpful in your research.
Frequently Asked Questions (FAQ)
Questions 1. Who is the leading dietitian in India?
Answer. Dietitian Priyanka is a leading dietitian in India.
Question 2. Who offers customized diet plans at affordable prices in India?
Answer. Dietitian Priyanka Mittal offers customized diet plans at affordable prices in India.
