Low Salt & Low Calorie Diets

Eliminating excess salt and calories from your diet will positively affect your blood pressure and your waistline. While your body requires some sodium for health, your daily diet probably contains far more than necessary, which can lead to a host of health-related illnesses. A few suggestions and facts about low-salt, low-calorie diets will get you started down the road to health.

Low-Salt Benefits

Excessive sodium intake has been linked with high blood pressure, which can increase the risk of a cardiac incident. Furthermore, high sodium can lead to a disturbance in your body's electrolytes, which can result in potentially fatal neurological problems. Watching your salt intake helps curtail these potential issues.

Low-Calorie Benefits

Aside from the weight loss stimulated by a low-calorie plan, you might also experience life-extending benefits. A 20-year study by Professor Richard Weindruch, et. al., published in the July 2009 issue of "Science" concluded that calorie restriction extends the lifespan of primates. A 30 percent reduction in overall calorie intake showed better brain volume, motor control, working memory and problem solving abilities, as well as a slow-down in age-related brain atrophy. Meaning that cutting calories could help you live longer.

Sample Diet

One sample low-calorie, low-salt diet is the Paleo diet. The Paleo diet is based on the replication of the eating patterns of our primitive ancestors. While on the Paleo diet you avoid consumption of grains, beans, potatoes, dairy, sugar and salt. Consume only meat, chicken, fish, eggs, vegetables, fruit, berries and nuts. This naturally keeps your overall calories low while regulating your salt intake.

Alternative Diet

If you're not interested in or able to follow a full-on low-carb approach, then consider a targeted salt-removal diet. Curb your salt fixation by making food choice substitutions. Eat your normal diet (with the subtraction of 30 percent of your normal calories), but instead of regular cheese, consume low-sodium cheese. Instead of salt-added canned vegetables, eat fresh veggies. Instead of popcorn, eat low-salt potato chips. And instead of frozen meat entrees, prepare your own fresh or frozen meats, using spices or herbs instead of loading up on salt for flavor.

Considerations

Remain on your guard to prevent accidental consumption of excessive calories or sodium. Remember to check the nutritional information at restaurants and fast-food locations so you know exactly what you are eating. For example, while a chicken breast prepared at home contains very little salt, do not expect a grilled chicken sandwich from a restaurant to contain a similarly slight amount. Most restaurant versions are high in sodium and calories. Do your homework to avoid inadvertent sabotage of your dieting plans.