One of the main causes for deaths in United States is diseases of the heart and blood vessels. People with hypertension, or high blood pressure, are the ones more likely to develop these diseases. Thus, it is most important to try and lower the elevated blood pressure.
Hypertension is incurable in most normal cases. However a successfully managed lifestyle along with proper medication could help you fight the disease. The main part consists in reducing the amount of sodium in your diet which helps to bring blood pressure levels down.
Changes in the diet
If food is appropriately selected a diet for high blood pressure can be varied and adequate in all nutrients, including vitamins and minerals.
The function of Sodium
Sodium is an essential mineral for good health. While an average American adult consumes 4,000 to 6,000 milligrams of sodium daily, the recommended daily limit for the general public is only 2,400 milligrams. A person with high blood pressure should consult a doctor to see how much sodium should be consumed daily. Normally, 2,000 to 3,000 milligrams (2 to 3 grams) is enough.
The most common dietary source of sodium is salt. Sodium is one of two minerals that constitute salt (the other is chloride). One teaspoon of salt contains an enormous 2,300 milligrams of sodium and you can imagine an entire day's sodium consumption! This is not all; sodium is also "hidden" in your diet in other foods. The processed and packaged foods also contain sodium in varying amounts.
The Must Do's
ท Read all food labels - Most sodium in the diet comes from processed foods. This makes it important for you to check the nutrition facts label for sodium content. Try to select only foods which are labeled as low-sodium, very low sodium, or salt-free, and keep away from products with high sodium content. Baked goods made with baking powder or baking soda can also be high in sodium.
ท Reduce consumption of high-sodium processed foods - These products would include cured and smoked meats, and some pre-packaged, frozen and canned foods, most soups, and condiments.
ท Beware of salt substitutes- you must keep in mind that not all salt substitutes are sodium-free. Read the labels, and if you take medication for your blood pressure, consult your doctor before using a salt substitute.
ท Eat sufficient amounts of potassium-rich foods- Like sodium; potassium is a mineral essential for good health. It works with sodium to regulate blood pressure. Studies have proved that people who consume more potassium have lower blood pressures than those who consume less.
Thus to bring your blood pressure to the normal level you must consume adequate quantity of potassium. Rich sources of potassium includes fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as also potatoes, spinach, and zucchini.
Showing posts with label sodium. Show all posts
Showing posts with label sodium. Show all posts
Getting Enough Sodium
With the American diet becoming increasingly unhealthy, many Americans are facing serious health risks from consuming too much sodium. It is interesting to note, however, that many athletes are often faced with a much different problem: too little sodium. Because most athletes work their bodies so much and produce such large amounts of sweat, they can actually suffer from not having enough salt in their bodies. So for people to participate in intense levels of physical activity, it is important to monitor how much salt is in your body.
While only prevalent among serious endurance athletes, a condition where the body has too little sodium, called hyponatremia, can cause serious problems and health risks. Hyponatremia is caused when large amounts of sweat, filled with sodium, exits the body and is not replaced with anything that contains sodium. This can be cause by excessive sweating and only drinking water, for example. The symptoms of hyponatremia can include cramps, disorientation, nausea, and slurred speech. When these symptoms hit, many endurance athletes may think they are dehydrated and drink only water instead of a drink that contains sodium and further exacerbate the problem.
But to avoid hyponatremia endurance athletes can take a few simple precautions. If you are an athlete participating in a long endurance event, make sure to drink fluids that contain sodium, such as a sports drink. Before competing, make sure to eat foods that are high in salt. You can even go as far as to increase your salt intake a few days before your endurance event. If you can, avoid using medications such as aspirin and ibuprofen because these medications can increase your risks for low sodium. Most important is to remember to listen to what your body is telling you. Don't push yourself farther than your body can tolerate-everyone's body is different.
While only prevalent among serious endurance athletes, a condition where the body has too little sodium, called hyponatremia, can cause serious problems and health risks. Hyponatremia is caused when large amounts of sweat, filled with sodium, exits the body and is not replaced with anything that contains sodium. This can be cause by excessive sweating and only drinking water, for example. The symptoms of hyponatremia can include cramps, disorientation, nausea, and slurred speech. When these symptoms hit, many endurance athletes may think they are dehydrated and drink only water instead of a drink that contains sodium and further exacerbate the problem.
But to avoid hyponatremia endurance athletes can take a few simple precautions. If you are an athlete participating in a long endurance event, make sure to drink fluids that contain sodium, such as a sports drink. Before competing, make sure to eat foods that are high in salt. You can even go as far as to increase your salt intake a few days before your endurance event. If you can, avoid using medications such as aspirin and ibuprofen because these medications can increase your risks for low sodium. Most important is to remember to listen to what your body is telling you. Don't push yourself farther than your body can tolerate-everyone's body is different.
Alexander Sutton is the owner of a nutrition and fitness retail storefront in Salt Lake City, Utah. He has been a nutrition professional for more than 8 years. For additional information, please visit sports nutrition.
K-Factor in Diets and Its Importance in Controlling High Blood Pressure
Although blood pressure is the result of different factors, the common denominator is extreme salt and the improper balance of potassium and sodium. These two are the major electrolytes of the body in the production of energy, nerve conduction, cell integrity, to name a few. They are the producers of the body's electricity. The balance of proportion between sodium and potassium is known as K-factor in diets.Every tissue and organ has body cells composed of potassium, sodium, magnesium, calcium and chloride which are submerged in fluid. The intracellular fluid contains more potassium than sodium while it is the other way around in the extracellular fluid. The cells will function properly if there is the accurate balance of sodium and potassium or K-factor in diets which is important in controlling high blood pressure.The instinct to pull the hand immediately from a hot oven and the normal beating of the heart are examples of the proper ratio of potassium and sodium in the body. If there is distortion, this can be life threatening. The correct ratio is about three parts of potassium to one part of sodium, K-factor ratio (potassium divided by sodium), which is also applicable to animals. Plants do not require this but helps in balancing excess sodium because of their ratio of about 10 to 20 parts of potassium to one part of sodium.The importance of K-factor in diets to control high blood pressure can be exemplified when there is an oversupply of sodium in the extracellular fluids. To return everything to normal, the kidneys will initially expel the excess sodium. However, if the kidneys fail to emit the sodium from the blood, the peripheral vascular system will constrict and the resistance to blood flow will increase, the result is high blood pressure. The blood pressure rises because the kidneys are excreting plenty of sodium.In order to control this, the medical profession introduced diuretics to treat high blood pressure. In diuretics, more fluid is expelled from the body together with sodium chloride. This is effective in the early stage of high blood pressure. However, the kidneys are also required to emit potassium, hence the deficiency in potassium. As a remedy, doctors prescribe potassium supplements and drinking of plenty of water as replenishments.Since potassium and sodium are almost present in the foods we eat, it is best to increase potassium and decrease sodium in our diet. In order to remember this, here are some dietary guides:1. Except breakfast, eat one to three types of fresh vegetables. Never add salt if boiled, steamed or stir-fried. Examples of fresh vegetables are spinach, potatoes, carrots, etc.2. During breakfast, eat cereals like unsalted cereal, oatmeal, puffed rice and wheat germ together with a soy beverage or a low-fat milk.3. Eat peas, beans and whole grains but not black beans.4. Keep away from eating processed foods due to its salt content. In you can't resist the cravings, look for the label which has 2 times more potassium than sodium.5. Try to avoid salt in every food. Instead, use hot pepper sauce as substitutes.6. Always eat fresh fruits. Ice cream, sherbet and ice milk can be eaten but refrain from pies, cakes or baked products.7. Buy a cookbook with emphasis on low-sodium diet.These dietary changes may be different from your current way of life. If following the K-factor in diets will become a habit, you will realize its importance in controlling high blood pressure which will lead to a better health. Alvin Hopkinson is a leading health researcher in the area of natural remedies and high blood pressure treatment. Discover how you can get rid of your high blood pressure for good using proven and effective home remedies, all without using harmful medications or drugs. Visit his site now at http://www.minusbloodpressure.com
Alvin Hopkinson is a leading health researcher in the area of natural remedies and weight loss.
He had published many health articles online, is a platinum expert author in EzineArticles and writes for Health Central, which is a leading health authority website.
Some of his sites includes:
High Blood Pressure Treatment
Gout Relief
Fat Loss Diet
Sodium, Benefits Of Sodium , Sodium Deficiency And Sodium Food Sources
Sodium is an essential mineral or micronutrient found in the bones as well as the fluid surrounding cells. It is a component of body secretions such as saliva and enzymes, and is lost when the body sweats. Excess dietary sodium is excreted through the urine. Sodium along with potassium helps to regulate the body's fluid balance.
Unlike other minerals, sodium (or sodium chloride or popularly termed as salt) has a identifiable and familiar taste.
Benefits of sodium:
A low sodium diet along with exercise, weight loss and medication helps reduce high blood pressure in most people.
Sodium helps maintain proper distribution of water in the body, as well as blood pressure. It is also important for maintaining the proper acid-base balance and in the transmission of nerve impulses as well as muscle contraction. The kidney efficiently reabsorbs sodium when intake is either low or losses are excessive.
Sodium is beneficial for the treatment of diarrhoea, muscle cramps, dehydration, and fever, since it has the property of holding water in body tissues.
Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulates the functioning of the adrenal glands. Sodium helps in preventing heat stroke.
The most common form of dietary sodium is table salt, which contains 40 percent sodium. One teaspoon of table salt contains about 2,300 mg of sodium.
Sodium deficiency:
Sodium deficiency is not quite common. Most of us infact consume more sodium than the recommended daily allowance. Excess sodium intake is linked with high blood pressure and cardiovascular disease.
The most frequently observed sodium deficiency occurs when excessive heat causes heavy perspiration, thus reducing body water and sodium to the extent that dehydration affects normal functioning of the body.
Symptoms of sodium deficiency include weakness, loss of appetite, nausea as well as cramps in the muscles and stomach. Such persons should use increased amounts of table salt in their food to supplement the sodium lost due to dehydration and sweating.
In rare cases, sodium deficiency can also lead to shock due to decreased blood pressure. This can also take place if the kidney is not able to reabsorb the sodium in the body. The person may have muscle or stomach cramps, nausea, fatigue, mental apathy, appetite loss.
What are the common sources of sodium?
Common table salt is sodium chloride, which is 40 percent sodium by weight. Ready made and packaged foods also contain sodium bicarbonate, baking soda or sodium.
Some drugs also have high amounts of sodium. Therefore, one must carefully read the labels on all over-the-counter drugs before buying them. Look at the composition list on the drug to see if the product has sodium - especially if one is on a low sodium diet. Most spices also naturally contain very small amounts of sodium.
How to reduce sodium in diet?
•Choose fresh foods over frozen or canned food items - they contain added salts.
•Eat unsalted nuts, snacks, peas and lentils.
•Choose ready-to-eat breakfast cereals that are lower in sodium.
•Limit the amount of salty snacks and seasonings such as chips, pickles, condiments, sauces.
•Cook fresh and from the scratch, since processed foods usually has higher sodium content.
•Check sodium-content on food labels - choose low sodium brands.
•Do not be generous when adding salt at the table.
•Reduce intake of fast food, such as pizzas, burgers, instant foods.
•Sprinkle lemon juice over vegetables. Marinate meat, chicken and fish ahead of time with onion, garlic, and other spices and herbs before cooking to bring out and enhance the flavour.
•Snack on fresh fruits, salads, low fat yoghurt, rather than chips, spicy snacks.
•Eat fat-free or low-fat milk, low-sodium as well as low-fat yogurt.
•Use spices and herbs to enhance the taste of your food, rather than adding extra salt.
Your taste buds will gradually adjust to cutting down on salt.
High sodium intake - is it toxic?
A high sodium diet may lead to water retention, hypertension, high blood pressure and heart disease, even kidney stones. A high-sodium diet also increases the need for potassium by the body.
However, sodium is generally nontoxic in healthy adult individuals because the extra is excreted through the urine.
Recommended Daily Allowance:
The recommendation is to consume less than 2,400 milligrams (mg) of sodium a day. This is about 1 teaspoon of table salt per day. It includes sodium in all forms including salt.
People with high blood pressure should limit sodium intake to 1,500 mg per day.
Unlike other minerals, sodium (or sodium chloride or popularly termed as salt) has a identifiable and familiar taste.
Benefits of sodium:
A low sodium diet along with exercise, weight loss and medication helps reduce high blood pressure in most people.
Sodium helps maintain proper distribution of water in the body, as well as blood pressure. It is also important for maintaining the proper acid-base balance and in the transmission of nerve impulses as well as muscle contraction. The kidney efficiently reabsorbs sodium when intake is either low or losses are excessive.
Sodium is beneficial for the treatment of diarrhoea, muscle cramps, dehydration, and fever, since it has the property of holding water in body tissues.
Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulates the functioning of the adrenal glands. Sodium helps in preventing heat stroke.
The most common form of dietary sodium is table salt, which contains 40 percent sodium. One teaspoon of table salt contains about 2,300 mg of sodium.
Sodium deficiency:
Sodium deficiency is not quite common. Most of us infact consume more sodium than the recommended daily allowance. Excess sodium intake is linked with high blood pressure and cardiovascular disease.
The most frequently observed sodium deficiency occurs when excessive heat causes heavy perspiration, thus reducing body water and sodium to the extent that dehydration affects normal functioning of the body.
Symptoms of sodium deficiency include weakness, loss of appetite, nausea as well as cramps in the muscles and stomach. Such persons should use increased amounts of table salt in their food to supplement the sodium lost due to dehydration and sweating.
In rare cases, sodium deficiency can also lead to shock due to decreased blood pressure. This can also take place if the kidney is not able to reabsorb the sodium in the body. The person may have muscle or stomach cramps, nausea, fatigue, mental apathy, appetite loss.
What are the common sources of sodium?
Common table salt is sodium chloride, which is 40 percent sodium by weight. Ready made and packaged foods also contain sodium bicarbonate, baking soda or sodium.
Some drugs also have high amounts of sodium. Therefore, one must carefully read the labels on all over-the-counter drugs before buying them. Look at the composition list on the drug to see if the product has sodium - especially if one is on a low sodium diet. Most spices also naturally contain very small amounts of sodium.
How to reduce sodium in diet?
•Choose fresh foods over frozen or canned food items - they contain added salts.
•Eat unsalted nuts, snacks, peas and lentils.
•Choose ready-to-eat breakfast cereals that are lower in sodium.
•Limit the amount of salty snacks and seasonings such as chips, pickles, condiments, sauces.
•Cook fresh and from the scratch, since processed foods usually has higher sodium content.
•Check sodium-content on food labels - choose low sodium brands.
•Do not be generous when adding salt at the table.
•Reduce intake of fast food, such as pizzas, burgers, instant foods.
•Sprinkle lemon juice over vegetables. Marinate meat, chicken and fish ahead of time with onion, garlic, and other spices and herbs before cooking to bring out and enhance the flavour.
•Snack on fresh fruits, salads, low fat yoghurt, rather than chips, spicy snacks.
•Eat fat-free or low-fat milk, low-sodium as well as low-fat yogurt.
•Use spices and herbs to enhance the taste of your food, rather than adding extra salt.
Your taste buds will gradually adjust to cutting down on salt.
High sodium intake - is it toxic?
A high sodium diet may lead to water retention, hypertension, high blood pressure and heart disease, even kidney stones. A high-sodium diet also increases the need for potassium by the body.
However, sodium is generally nontoxic in healthy adult individuals because the extra is excreted through the urine.
Recommended Daily Allowance:
The recommendation is to consume less than 2,400 milligrams (mg) of sodium a day. This is about 1 teaspoon of table salt per day. It includes sodium in all forms including salt.
People with high blood pressure should limit sodium intake to 1,500 mg per day.
Low Sodium Diet Tips
If you are on a salt free or low salt diet you have discovered how difficult grocery shopping and meal preparation can be. Your doctor told you to reduce or eliminate salt in your diet. Your initial thought is you could simply stop using the salt shaker, but soon discover that salt is really called sodium. You start reading the nutrition facts labels on food packages and wonder how you are going to cut salt out of your diet when it's in everything you eat. Here is what you need to know about sodium in food.
Sodium (aka Salt) Facts
Salt is the common name for sodium chloride. The nutrition facts panels on packaged foods use the word sodium so you may not have been aware that salt is actually listed as sodium. Dietary sodium is measured in milligrams (mg). One teaspoon of salt contains 2,400 mg of sodium. Don't be fooled. Sea salt, Kosher salt, and other designer salts contain the same amount of sodium as ordinary table salt. Count the milligrams of sodium in everything you eat including condiments and write it all down. Your doctor probably gave you a target maximum number of milligrams you should consume per day. If not, the U.S. government's Dietary Guidelines Advisory Committee recommends consumption of no more than 2,300 mg of sodium per day. The National Academy of Science's Institute of Medicine, which advises the U.S. government about recommended levels of nutrients, is more conservative and offers this guideline as an adequate intake of sodium per day: Ages 19-50: 1,500 mg per day. Ages 51-70: 1,300 mg per day. Ages 70+: 1,200 mg per day. Packaged foods are required to have a nutrition panel on the label. Always read food labels and do the math. The sodium content on the nutrition panel is based on the number of servings the package states. Example: a can of soup may say 770 mg of sodium but bases that number on 2.5 servings. 770 x 2.5 = 1,925 mg of sodium in that can of soup. Read the list of ingredients on packaged foods, not just the nutrition panel, for sodium-containing compounds such as sodium bicarbonate (baking soda). Look for sodium in words, such as monoSODIUM glutamate (MSG). Sodium is prevalent in most processed foods. Health experts claim at least 75% of the salt we eat is hidden in packaged food. Simply claiming you don't use salt, meaning you don't sprinkle it on your food, is living in denial.
Recognize which foods are high in sodium and take control of what you eat. De-emphasize the use of processed foods where salt is used to excess. Convenience foods may be convenient, but are laden with sodium. By convenient I mean, if the food is packaged in a box or can and is easy to eat or quick to prepare, it's probably laden with salt. The same for frozen one step meals like frozen dinners, appetizers, and pizza. Fat Free actually means "Way Too Much Salt." Any label on a package that claims their food is fat free, in my opinion, should be required to state, "We took the fat out. Now our food has no taste, so we poured in extra salt to give it flavor!" The following foods have a lot of salt in them: canned soups, chili, salad dressings, pasta sauces, gravies, broths, sauces and marinades. Many brands of canned soup and chili have more sodium in each can than you should consume in an entire day. If you must eat them, compare different brands and choose the one with the lowest sodium content. Any packaged food that comes with a sauce, such as frozen vegetables in butter sauce, usually has too much sodium. Cut back on instant flavored rice or pasta. If you open the package and there is a seasoning packet inside, it is a good bet that the sodium content is very high. Pay attention to the sodium content of your favorite condiments, particularly meat tenderizer, steak sauce, soy sauce, salsa, and catsup. Avoid gravy and seasoning mixes in those foil lined pouches. Avoid ham, bacon, sausage, and lunch meat. Many varieties of cheese contain a high sodium content. Bread and baked goods have a high sodium content. Avoid salty snack foods such as pretzels, potato chips, salted nuts, olives, and pickles. These terms indicate high sodium content: pickled, smoked, marinated, teriyaki, soy sauce, broth, au jus. There are no good choices at fast food restaurants. Ordering a salad may appear to be the healthy choice, but most salad dressings contain an exorbitant amount of sodium.
Healthy Choices
We need sodium in our diet to be alive, but very little. Health experts claim 220 mg to 500 mg per day is sufficient. Cook from scratch. Know the sodium content in each of the ingredients used to prepare a meal or snack. Use a kitchen scale. Calculate the weight of food to determine the sodium count. As an example, a skinless chicken breast has approximately 20 mg of sodium per ounce. Your chicken breast weighs 3.5 ounces = 70 mg of sodium. You'll love having a scale. Throw away your salt shaker. Use sodium free AlsoSalt salt substitute at the table to season your food. You can have the flavor of salt without the harmful effects of sodium. Cook and bake with AlsoSalt using it wherever salt is called for in a recipe. Use fresh poultry, fish, and lean meat, rather than canned or processed types. Choose fresh, frozen, or canned vegetables without added salt. You can easily make your own chili, taco, and meat loaf mixes. Use a bread machine and make your own bread with low sodium and sodium free ingredients. Rinse canned foods, such as vegetables and tuna to remove some sodium. When available, buy low or reduced sodium, or no salt added versions of foods. These foods are generally quite bland, but you can add AlsoSalt to replace the salty flavor. Search for low sodium foods on the Internet. When you find products of interest, check to find where they are available in your area. Websites usually have a page that tells you which stores carry their products. Use the Internet as a tool to search for low sodium foods and make your grocery list. Write down the food product, the name of the manufacturer, and the sodium content of each item. This is so much easier and less frustrating than standing in the grocery aisle reading labels on hundreds of choices trying to determine which one has the lowest sodium content. Mainstream grocery stores are not yet convinced they need low sodium products on their shelves. Talk to your store manager and tell them you need more low sodium food choices. Snack on fresh fruits and vegetables, which are low in sodium. Worth Repeating: Cook from scratch! Food in its natural state has enough sodium to give you what your body requires.
Copyright 2005 Joan Watsabaugh
Joan Watsabaugh is the CEO of AlsoSalt, LLC. A true scientific breakthrough, AlsoSalt offers the taste of salt without the adverse health risks of sodium. It is completely sodium free without the bitter aftertaste other salt substitutes have. You can cook and bake with AlsoSalt or simply sprinkle it over food. Plus, it has the added dietary benefit of nutrients which are essential to good health. http://www.alsosalt.com/
Sodium (aka Salt) Facts
Salt is the common name for sodium chloride. The nutrition facts panels on packaged foods use the word sodium so you may not have been aware that salt is actually listed as sodium. Dietary sodium is measured in milligrams (mg). One teaspoon of salt contains 2,400 mg of sodium. Don't be fooled. Sea salt, Kosher salt, and other designer salts contain the same amount of sodium as ordinary table salt. Count the milligrams of sodium in everything you eat including condiments and write it all down. Your doctor probably gave you a target maximum number of milligrams you should consume per day. If not, the U.S. government's Dietary Guidelines Advisory Committee recommends consumption of no more than 2,300 mg of sodium per day. The National Academy of Science's Institute of Medicine, which advises the U.S. government about recommended levels of nutrients, is more conservative and offers this guideline as an adequate intake of sodium per day: Ages 19-50: 1,500 mg per day. Ages 51-70: 1,300 mg per day. Ages 70+: 1,200 mg per day. Packaged foods are required to have a nutrition panel on the label. Always read food labels and do the math. The sodium content on the nutrition panel is based on the number of servings the package states. Example: a can of soup may say 770 mg of sodium but bases that number on 2.5 servings. 770 x 2.5 = 1,925 mg of sodium in that can of soup. Read the list of ingredients on packaged foods, not just the nutrition panel, for sodium-containing compounds such as sodium bicarbonate (baking soda). Look for sodium in words, such as monoSODIUM glutamate (MSG). Sodium is prevalent in most processed foods. Health experts claim at least 75% of the salt we eat is hidden in packaged food. Simply claiming you don't use salt, meaning you don't sprinkle it on your food, is living in denial.
Recognize which foods are high in sodium and take control of what you eat. De-emphasize the use of processed foods where salt is used to excess. Convenience foods may be convenient, but are laden with sodium. By convenient I mean, if the food is packaged in a box or can and is easy to eat or quick to prepare, it's probably laden with salt. The same for frozen one step meals like frozen dinners, appetizers, and pizza. Fat Free actually means "Way Too Much Salt." Any label on a package that claims their food is fat free, in my opinion, should be required to state, "We took the fat out. Now our food has no taste, so we poured in extra salt to give it flavor!" The following foods have a lot of salt in them: canned soups, chili, salad dressings, pasta sauces, gravies, broths, sauces and marinades. Many brands of canned soup and chili have more sodium in each can than you should consume in an entire day. If you must eat them, compare different brands and choose the one with the lowest sodium content. Any packaged food that comes with a sauce, such as frozen vegetables in butter sauce, usually has too much sodium. Cut back on instant flavored rice or pasta. If you open the package and there is a seasoning packet inside, it is a good bet that the sodium content is very high. Pay attention to the sodium content of your favorite condiments, particularly meat tenderizer, steak sauce, soy sauce, salsa, and catsup. Avoid gravy and seasoning mixes in those foil lined pouches. Avoid ham, bacon, sausage, and lunch meat. Many varieties of cheese contain a high sodium content. Bread and baked goods have a high sodium content. Avoid salty snack foods such as pretzels, potato chips, salted nuts, olives, and pickles. These terms indicate high sodium content: pickled, smoked, marinated, teriyaki, soy sauce, broth, au jus. There are no good choices at fast food restaurants. Ordering a salad may appear to be the healthy choice, but most salad dressings contain an exorbitant amount of sodium.
Healthy Choices
We need sodium in our diet to be alive, but very little. Health experts claim 220 mg to 500 mg per day is sufficient. Cook from scratch. Know the sodium content in each of the ingredients used to prepare a meal or snack. Use a kitchen scale. Calculate the weight of food to determine the sodium count. As an example, a skinless chicken breast has approximately 20 mg of sodium per ounce. Your chicken breast weighs 3.5 ounces = 70 mg of sodium. You'll love having a scale. Throw away your salt shaker. Use sodium free AlsoSalt salt substitute at the table to season your food. You can have the flavor of salt without the harmful effects of sodium. Cook and bake with AlsoSalt using it wherever salt is called for in a recipe. Use fresh poultry, fish, and lean meat, rather than canned or processed types. Choose fresh, frozen, or canned vegetables without added salt. You can easily make your own chili, taco, and meat loaf mixes. Use a bread machine and make your own bread with low sodium and sodium free ingredients. Rinse canned foods, such as vegetables and tuna to remove some sodium. When available, buy low or reduced sodium, or no salt added versions of foods. These foods are generally quite bland, but you can add AlsoSalt to replace the salty flavor. Search for low sodium foods on the Internet. When you find products of interest, check to find where they are available in your area. Websites usually have a page that tells you which stores carry their products. Use the Internet as a tool to search for low sodium foods and make your grocery list. Write down the food product, the name of the manufacturer, and the sodium content of each item. This is so much easier and less frustrating than standing in the grocery aisle reading labels on hundreds of choices trying to determine which one has the lowest sodium content. Mainstream grocery stores are not yet convinced they need low sodium products on their shelves. Talk to your store manager and tell them you need more low sodium food choices. Snack on fresh fruits and vegetables, which are low in sodium. Worth Repeating: Cook from scratch! Food in its natural state has enough sodium to give you what your body requires.
Copyright 2005 Joan Watsabaugh
Joan Watsabaugh is the CEO of AlsoSalt, LLC. A true scientific breakthrough, AlsoSalt offers the taste of salt without the adverse health risks of sodium. It is completely sodium free without the bitter aftertaste other salt substitutes have. You can cook and bake with AlsoSalt or simply sprinkle it over food. Plus, it has the added dietary benefit of nutrients which are essential to good health. http://www.alsosalt.com/
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