Are you hooked on salt? Most of us are. Adults consume about 3,400 milligrams of sodium a day on average and that doesn’t count what you add with the salt shaker! Too much sodium can contribute to high blood pressure, leading to heart disease, stroke and other serious health problems. Here’s what you need to know and do to shake the habit.
• Your body needs sodium to function, but only about 500 milligrams a day. Table salt is 40 percent sodium so one teaspoon is 2,300 milligrams. Set your salt budget to 1,500 milligrams a day (two-thirds of a teaspoon).
• Seventy-seven percent of the sodium consumed is from processed and restaurant food. Food manufacturers and restaurants are taking steps to reduce the sodium, but while that’s happening, it’s up to you to take control. When eating out, share entrees, order smaller portions and ask for sauces and dressings on the side.
• Cook more at home and shop selectively. Cook with fresh herbs and spices, and rinse the contents of canned foods before you use them.
• Learn some salty language. The term “reduced sodium” only means that the product contains at least 25 percent less than its original version. “Sodium-free” is better – it means less than 5 milligrams of sodium per serving. Look for “%DV” (or daily value) for sodium on the Nutrition Facts label. Anything above 20 percent is high. Aim for 5 percent or less.
• Watch out for diet foods. Kraft Free Zesty Italian dressing, for example, has only 15 calories, but 480 milligrams of sodium.
• Focus on eating a balanced diet of fruits, vegetables, whole grains and low-fat dairy products. These are all high in potassium, magnesium and calcium, minerals needed to maintain healthy blood pressure levels.
For more salt strategies, go to the Harvard School of Public Health site at www.hsph.harvard.edu/nutritionsource/salt/tasting-success-with-cutting-salt/index.html
Friday, February 3, 2012
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1 comment:
Can I add? The processed salt, the kind that comes in fast food restaurants and the like which flows through salt shakers so easy is processed salt. The best salt is celtic or sea salt, which has an array of minerals and isn't processed with chemicals. The body cannot handle processed salt like it can the natural stuff which leaves your body through normal kidney functions and ultimately urine. You take too much salt and you can get thirsty because the body wants to get rid of the excess.
Potassium is by far the lacking thing in most people's diets and both salt and potassium should be balanced but since salt is added to so many things, people should consider supplementing with potassium tablets, in addition to eradicating the cheap table salt and cutting down or out on foods high in "sodium". Certain signs of potassium deficiency include:
Muscle Cramps
Muscle Fatigue and Weakness
Irregular Heartbeat
Fatigue
Mental Confusion
Irritability
Abnormally Dry Skin
Insatiable Thirst
Chills
Depression
Nausea and Vomiting
Nervousness
Insomnia
Diarrhea
Low Blood Pressure
Periodic Headaches
Salt Retention
Constipation
High Cholesterol Levels
Glucose Intolerance
Impaired Growth
Edema
Extreme cases, cardiac arrest
Best to balance out the diet and salt intake as suggested here but don't forget about potassium!
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