Menu for sodium restricted diets
Dear Donovan,
I would like assistance on how to prepare menus for sodium-restricted diets and people who have high cholesterol. Would you mind sharing some ideas?
Studies have shown that people with high salt diets have a higher chance of cognitive decline with age than persons with less salt in their diet. As we get older it is very important to note how much salt we are consuming and make changes if necessary. In addition, food with high salt content, for example, chips or pizza, can make you feel very thirsty. This is because the sodium in the salt interferes with the balance of fluid in your body. A high salt diet can also make you feel bloated and inhibit kidney function, leading to an increase in protein in the urine, which increases the risk of kidney stones. This has also been linked to stomach ulcers, cancers and also high blood pressure. In general, when it comes to dietary salt, less is best. It should also be noted that the level of saltiness liked is an acquired taste. It will usually take about eight weeks for the readjustment of your taste buds.
In preparing low-sodium meals there are some factors that should be taken into consideration. It is better to use fresh rather than packaged meats such as ham, bacon, etc. Large amounts of salt are usually added in the processing of these meats.
In addition to this, eat a large amount of fresh fruits and vegetables which need very little or no salt in order to make them tasty. Also, read labels carefully and compare the salt content of each brand, and use the one with the lowest sodium level. Cooking foods with coconut milk can also help to make the food tasty without adding too much salt. You could consciously reduce the amount of salt you put in your food and allow your taste buds to adjust. Also, it would be helpful to avoid cooking with bouillon cubes, MSG, and salty seasoning.
Cholesterol is a type of fat molecule which is made by all animal cells. It is very important in the structured components of cell membranes as well, as it is the starting molecule for steroid hormones found in our bodies. It is also important in the production of bile acids and vitamin D. Cholesterol production in the body is usually controlled by the amount of cholesterol we take in from our diet.
However, with the high intake of fat and animal products, there is always the chance that the cholesterol levels in the body can become too high. If there is too much cholesterol in the blood, it can combine with other substances and stick to the walls of the arteries. This substance formed on the walls of the arteries is called plaque, which can narrow the arteries and even block them. In addition, a high level of cholesterol in the blood increases the risk of heart disease and hypertension.
It is possible to lower your cholesterol levels by eating more fruits and vegetables as well as drinking more vegetable juices and exercising. Plants manufacture substances called phytosterols which are chemically similar to cholesterol, and will actually compete with the cholesterol for absorption. It is therefore good to have your meals with vegetables, such as those in salads. It is also important to reduce the amount of meat and meat products in the diet. It should also be noted that cholesterol is not produced in plants, so a plant-based diet is very important in reducing cholesterol.
Changing from creamy dressings on vegetables to vinaigrettes could also help to reduce cholesterol. It should also be noted that soya products, peas and beans are excellent protein sources without the added cholesterol.
We will answer your weight-related questions
Are you struggling to lose weight, or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
