4 ways to eliminate fluid retention using food

Fluid retention, also known as edema, is an abnormal accumulation of water in the body's tissues that can cause swelling, heaviness, discomfort and even increased body weight It's not related to fat. While it can be due to medical causes such as circulatory, hormonal, or kidney problems, in most cases it's related to unhealthy eating habits and a sedentary lifestyle. Fortunately, adjusting your diet can make a big difference.

READ: 4 Nutritional Keys to Eliminate Fluid Retention

Below, we share four expert-backed nutritional tips to combat and prevent fluid retention:

1.- Reduce consumption of salt and ultra-processed foods

Excess sodium is one of the main causes of fluid retention. Table salt and processed foods such as sausages, instant soups, salty snacks, canned foods, and fast foods contain high levels of sodium, which disrupts the body's fluid balance.

• Practical tip: Cook at home using natural spices such as garlic, turmeric or lemon to add flavor without salt.
• Check nutrition labels and look for products with less than 120 mg of sodium per 100 g.

2.- Increase your intake of potassium and magnesium

These minerals help regulate sodium levels in the body and They promote the elimination of fluids through urine. Potassium is key to maintaining a healthy electrolyte balance, While magnesium acts as a muscle relaxant and improves circulation.Recommended foods:

• Potassium: bananas, spinach, avocado, potatoes, melon, coconut water.
• Magnesium: almonds, pumpkin seeds, legumes, pure cocoa, quinoa.

3.- Include natural diuretic foods

Certain foods have mild diuretic properties that stimulate kidney function and help eliminate excess water without causing dehydration. Effective natural options include:

• Cucumber
• Pineapple
• Celery
• Asparagus
• Watermelon
• Parsley
• Green tea or infusions such as dandelion or horsetail (in moderation and under medical supervision if there are pre-existing conditions)

4.- Hydrate yourself properly

Although it may seem contradictory, drinking water is essential to combat fluid retention. When the body detects dehydration, it tends to store more fluid as a defense mechanism. Maintaining adequate hydration stimulates kidney function and promotes the elimination of toxins. Recommendation:

• Drink at least 1.5 to 2 liters of water a day, more if you are physically active or exposed to heat.
• You can also include natural broths and fruits rich in water such as oranges or strawberries.

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