Sodium- it is the seemingly innocent item that sits on most dinner tables. Salt is one of the most widely used food additives. People put it on everything, baked potatoes, pasta, vegetables…you name it! Some people salt their food before they even taste it! While salt might seem completely innocent, high intakes of salt can lead to high blood pressure and of course, high blood pressure contributes to heart disease.
According to the World Health Organization, high blood pressure causes half of all cardiovascular diseases. In fact, it is estimated that high blood pressure causes 62% of strokes and 49% of heart attacks. So clearly, controlling blood pressure is an important part of reducing our risk for heart disease. The good news is there is a lot that you can do to reduce your risk of high blood pressure, we will just look at sodium for now.
While too much sodium in the diet is bad for your heart, your life actually depends on having a certain concentration of sodium in the blood at all times. Sodium is the primary regulator of fluid volume in our bodies and our bodies maintain a constant concentration of sodium at all times.
Have you ever felt bloated after eating a meal that is high in salt? What happened is your body had to retain fluid in order to maintain the same concentration of salt throughout your body. Now, you won’t hold on to this extra salt and water forever. Your kidneys will eventually remove the extra salt in your urine, returning your blood volume to normal again.
The problem is before you are able to remove the extra salt from your body, your blood volume increases. Remember, your body is retaining fluid to maintain concentration of salt- this increases blood volume. A rise in blood volume puts extra pressure on blood vessel walls and causes your heart to work harder in order to pump the extra fluid throughout our body. The increase in pressure, especially if it persists, can have detrimental affects on your heart health.
So, sodium is essential to our bodies, but how much is too much? The recommended daily intake of sodium is between 1,500 and 2,300 mg. But do you know how much the average person consumes? Take a guess…The average adult consumes 3 to 4,000 mg a day! That’s about twice the recommended amount!
You might be sitting there thinking…I don’t use the salt shaker, so, certainly that doesn’t apply to me. Well, the salt shaker is one place for salt in the diet, but salt lurks in many other places too.
Deli meat is very high in sodium and it is something that is recommended to totally avoid if you have high blood pressure.
Fermented foods, this includes cheese, pickles, soy sauce and yogurt. Salt is used in these foods to either reduce or stop the rate of fermentation.
Condiments- ketchup, salad dressings, mayo…or any other condiments.
When you are eating outside of the home you can usually bet that the food will contain more salt and more calories.
How can we reduce salt in our diets?
One: Buy fresh. Fresh products only contain natural amounts of salt. Fresh fruits and vegetables contain more potassium than sodium, but when foods are processed the potassium level decreases and the sodium level increases. Research indicates that increasing your levels of dietary potassium can help lower blood pressure. And, as we said fresh fruits and vegetables are low in sodium too! One of the best ways to reduce salt in your diet is to choose fewer things out of a can or a box. Choose more fresh, whole foods.
If the produce you want is not in season, frozen fruits and vegetables are your next best option because they rarely contain added salt. Canned is your next choice. If you choose canned, look for “low sodium” or “no salt added” on the label and rinse these in a colander to reduce the salt content.
Two: Limit your intake of salty snacks like chips, pretzels, crackers, and salted nuts. If you can, buy lower sodium options.
Three: Avoid adding salt during food preparation. Instead flavor your meals with fresh herbs, black pepper, crushed red pepper, garlic or onion powder. Salt is an acquired taste. Start tuning down your taste for salt and you won’t miss it.
Four: As already said- fewer things out of a can or box. Processed foods, like frozen dinners, contain more salt than natural sources. If you need meals in a hurry, prepare larger meals when you do cook- then eat the leftovers the next day or freeze portions for later. If you do that, your home-cooked meal will be just as quick as a frozen dinner with a lot less sodium….and it will probably save you money too.
Finally, Five: Use condiments sparingly. Condiments like pickles, relish, olives, soy sauce, tarter sauce, and chili sauce should be used in moderation. Even low sodium options of soy sauce and teriyaki sauce still contain high amounts of salt, so use these sparingly.
So, let’s kick the salt habit and become heart-healthy! Follow us on facebook
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