Low Sodium (Low Salt) Diet
Recently, an increasing amount of research has demonstrated the health benefits of a low sodium diet. At Gateway, we offers a large selection of popular low sodium groceries from the United States. Learn how to add flavor to your diet without putting your health at risk.
Click on "Low Sodium Products" below to learn more about our offerings. We are always adding to our selection, so you may see items in our store that might not be featured on the website. Give us a call, or better yet, come check us out!
READ BELOW TO LEARN MORE ABOUT:
- Sodium in Hong Kong
- Health risk of a high sodium diet
- High sodium foods to avoid
- General guideline for cutting down sodium
Sodium in Hong Kong
Eating out in Hong Kong can be a nightmare for those mindful of their sodium intakes. For example, according a Fat Secret, a health tracking website, a single salted egg from a popular fast food chain contains 11,394 mg of sodium. By itself, that's over 5 times the amount of sodium that's recommended for 1 day.
Home cooked meals, where sodium levels can be controlled, are less and less common in Hong Kong's fast-paced lifestyle. Therefore, families find themselves eating in restaurants more and more. Additionally, the common practice of using MSG (Monosodium glutamate) for flavoring in restaurants makes the low sodium diet all the more difficult to follow. As a result, risk of long term cardiovascular disease in Hong Kong is universally high.
HEALTH RISK OF A HIGH SODIUM DIET
A high sodium diet, in other words a diet high in salt, has shown to have detrimental effects on a human body's cardiovascular system. A small amount of sodium, around 500 mg a day, is actually necessary for the body to function. Over the safe amount, however, will be bad for the heart.
Sodium is used to regulate fluids in the body. Excess sodium leads to excess fluid. Excess fluids will strain the heart, leading to a high blood pressure. One of the most important recommendations doctors make to patients of high blood pressure is to adopt a low sodium diet. High blood pressure increases the risk of a host of diseases including, but not limited to, heart attacks and strokes.
High Sodium foods to avoid
Sodium occurs naturally in most foods. However, some of our favorite foods uses large amounts of sodium for flavoring. The consumption of the following type of food should be monitored and definitely limited.
- Fast food - generally contains high level of sodium.
- Processed food - such as potato chips, instant noodle, microwavable food, bacon, sausages, etc.
- Flavoring - ketchup, chicken flavoring, soy sauce, bouillon cubes, etc.
General guideline for cutting down sodium
- Minimize adding salt for taste
- Avoid instant foods (frozen dinners, instant cereal, canned soups, canned vegetables, pasta and rice mixes, and sauce mixes.)
- Buy fresh ingredients from the market and/or foods with low-sodium.
- Avoid using flavored salt (garlic/onion), chicken flavoring soup base, meat tenderizers, soy sauce, MSG, barbecue sauce, pickled food (olives, relish, pickles etc.)
- Buy low sodium versions of canned food (soup, vegetable, meat)
- To add flavor to meat, use citrus based fruit juice (orange, lemon, lime, pineapple) or vinegar.
- Use seasoning or spice blends with no salt. Fresh herbs, onions, or garlic are preferred.
- Be aware of and try to limit the “Salty Six” (from the American Heart Association)
- Breads, rolls, bagels, flour tortillas, and wraps
- Cold cuts and cured meats
- Poultry (much poultry and other meats are injected with sodium. Check the Nutrition Facts for sodium content or read package for a description of a solution)