We live in an age of convenience. Almost anything your heart desires can
be obtained at the drop of a hat, whether it’s the latest bop from Beyoncé or a
last minute anniversary gift for your wife. On the surface, instant
gratification may seem completely wondrous, but if we grab our magnifying glass
and do a little sleuthing, it’s quite clear that getting what you want, when
you want it, can sometimes be detrimental to our wellbeing.
With the rise and dominance of fast food restaurants, health has taken a
back seat to convenience. You may think nothing of popping into McDonalds or Popeye’s
a few times a week for a quick bite to eat, but that processed, high-fat food
you’re consuming contains excessive amounts of sodium. For instance, your favourite after-work delight, a Big Mac combo
(including fries and soft drink), contains 1, 200mg of sodium. Considering that
the Canadian
Ministry of Health recommends a daily intake of 1, 500mg of sodium for
adults, that combo amounts to a whole lot of salt—almost your entire daily
sodium allowance.
The Salty Side of Sodium
After a long and hectic day at the office, fast food can be a life
saver, but eating out can not only lead to a diet in excess of sodium, but also
to a whole host of health problems. Here are 3 reasons why you should put down
the burger and saltshaker:
1. Water Retention
Your body works on a system of checks and balances. Sodium, an
electrolyte, must be balanced out with other electrolytes as well as water.
When you consume too much salt, your brain signals you to drink to balance out
excess sodium. Under the presence of sodium, your body then holds onto additional
water, resulting in water retention.
2. Boosted Blood Pressure
High levels of salt intake can acutely and chronically elevate your blood pressure. Upon ingestion of salt, water retention adds to the resistance around your heart. Added resistance means your heart must pump harder, increasing your blood pressure. Over time, increased salt intake can permanently elevate your blood pressure. Hypertension can lead to heart disease because the heart must perform extra work, even at rest.
3. Weight Gain
Too much salt in your diet can cause you to gain weight. Immediately after eating an excess amount of salt, your weight is elevated due to water retention. However, a diet high in sodium is also associated with processed, high-fat foods. Chronic intake of high-calorie, processed foods can lead to weight gain over time. Weight gain is also bad for an already elevated blood pressure.
How to Kick the Habit
So, how do you cut back on salt? Start with a low-sodium diet. Consuming
foods that are low in sodium can help you feel energized and reduce the risk of
heart attack, kidney disease, hypertension, and other negative side effects of
a diet inundated with salt. If you’re looking to kick your salt habit, I’ve
rounded up a few healthy recipes for every meal that are low in sodium and high
in taste.
Breakfast: Banana-Nut Oatmeal
Sodium: 0mg
Start your day with a hearty bowl of oatmeal that’s packed with banana,
nuts, and cinnamon. With only 310 calories and 9g of fibre, this healthy take
on an age-old comfort food is the perfect way to rise and shine. Photo by Quentin Bacon; recipe courtesy of Health.
Lunch: Shrimp and Mango Summer Rolls with Sweet and Spicy Dipping Sauce
Sodium: 73mg
Spice up your lunch with this sweet and tangy summer roll recipe. It’s
low in calories (153) and as an added bonus, the delectable mango slices
provide a healthy dose of vitamin A and C. Photo
by Kana Okada; recipe courtesy of Health
Dinner: Pappardelle with Lemon Gremolata and Asparagus
Sodium: 106mg
Meet your newest go-to dinner dish. Zesty, low calorie
(179), and bursting with vitamin K—asparagus pasta is an entrée that can’t be
beat. Photo by Andrew McCaul; recipe
courtesy of Health
Dessert: Pink Grapefruit Cupcakes
Sodium: 76mg
Indulge your sweet tooth with a cupcake that’s full of protein, flavour,
and fun. The Greek yogurt frosting on these mini treats is so delicious you
won’t miss the usual sugary icing. Photo
by Frances Largeman-Roth; recipe courtesy of Health
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