Cutting the Salt Intake

Posted: May 28, 2012 in breakfast, cardio, exercise, fitness, food, Health, meals, metabolism, nutrition, portion control, Uncategorized, wellness

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I recently read in article on USA Today website regarding salt and figured I would post some comments about the article. Salt is not only table salt but it is Sodium found in almost every food especially frozen foods, chips and fast foods. Very important that you look on the nutrition label and keep track of the sodium amount. Sodium increases water retention in the body so you weight more, increases blood pressure levels, may lead to kidney failure and clogs the blood arteries.

Most recently, a study published in the journal Stroke made headlines confirming a direct link between sodium intake and increased stroke risk. The Institute of Medicine estimates that 100,000 deaths a year could be prevented with population-wide sodium reductions. And while the U.S. Dietary Guideline’s sodium cap is 2,300 milligrams, the American Heart Association has lowered its recommendation to no more than 1,500 milligrams a day. That’s less than one teaspoon of salt. But most of us are getting at least double that — a whopping average of over 3,400 mg. daily.

  • An estimate of over 100,000 deaths per year could be prevented just but a reduction of sodium. This is a powerful statement and eye opening that this amount is as high as it is. The recommended amount for sodium intake is about 1,500 mg a day. However on average people are consuming 3,400 over twice the recommended amount.

Things to do to lower your sodium intake according to the USA Today article:

1. Focus on fresh
Up to 75% of the sodium we eat comes from prepared and processed foods, so simply cooking at home from fresh, minimally processed ingredients will give you a big head start. For example, pre-cooked seasoned chicken breast can have more than 500 mg. sodium in 3 ounces. If you buy it fresh and season and cook it yourself, even if you use some salt, it will likely have half the sodium.

2. Boost flavor healthfully
Instead of leaning on salt for flavor, amp up healthy seasonings such as citrus and citrus zest, fresh and dried herbs, ground spices, chile peppers, vinegars, onion, garlic, and ginger.

3. Buy low-sodium
When you do use products in cans or jars, buy the low-sodium or no-salt-added versions. You can always add other seasoning and even add a touch of salt if necessary, but this way you are in control of how much.

4. Add salt sparingly and reduce incrementally
Don’t think “all or nothing.” A little salt can go a long way in terms of boosting flavor and there’s no need to eliminate it completely. Cut back a step at a time so your taste buds can adapt, starting with three-fourths of the salt you might typically use, then reduce to half over time.

Foods with high sodium levels according to WebMD:

  • Frozen dinners= 787 mgs per dinner
  • Cereals= 250 mgs of sodium per cup
  • Vegetable juices= 479 mgs of sodium per cup
  • Canned vegetables=730 mgs per can
  • Packed deli meat=363 mgs
  • Soy Sauce= 1,024 mgs
Most of these foods almost reach our recommended daily intake of 1,500 mgs of sodium a day. There are such as fast foods burgers and fries which exceeds our daily intake in one serving.

Things that you can do to start limiting your salt intake:

  • Don’t go cold turkey and cut all the sodium out at one time. However, make smalls strides to cutting it. Every day try to reduce your sodium intake by 3-5 mg.
  • Use garlic salt or sea salt as a substitute.
  • Avoid eating frozen foods and eat fresh foods instead.
  • Drink more water to help flush the sodium out of your body. Drinking water helps to flush the sodium out of your kidneys when filtered.

Lets spread the word today and help reduce the illness and death toll by educating friends, family, coworkers on some of the health benefits of reducing sodium intake.

Thank you for reading as always!! -LJayHealth

Comments
  1. Slimvictory says:

    Great reminders! Most deli meat that I’ve seen can have 600 mgs of sodium or more per serving (and that is IF a person actually checks their serving sizes)! But what’s discouraging to me is the “hidden” salt. My lowfat milk has 125 mgs per cup and my 50-calorie 100% whole wheat bread has 115 mgs per slice, so that’s close to 500 mgs for just two pieces of bread and two cups of milk! Just checked my stash of healthy cereals, and even most of those have at least 110 mgs per 3/4 to 1 cup serving. so the culprits aren’t all obvious. Even when eating lots of raw “freggies” and using little to no salt when cooking, I find myself going over the recommended limit on most days. (I use sparkpeople.com for my food journaling).

  2. Slimvictory says:

    Reblogged this on Slimvictory's Blog and commented:
    Sodium intake is always something I struggle with, so thought I’d share this article with you. See my comment on his post for my own thoughts.

  3. Hi there! Thank you ever so much for stopping by my blog. I had no idea I was enhancing the flavour AND allowing myself to reduce salt intake by adding the orange to my citrus chicken. I might add the zest next time around. And yes, I love your message about spreading the word on eating healthier, this was one of the inspirations for starting my blog as my mom and I went on a diet together and were amazed at the results. We jointly lost 37 pounds in 4 months slowly and steadily!!!!!

  4. Bob Lee says:

    Good Post regarding salt intake. Interesting posts all the time. Bob

  5. Great tips! Be careful though about subbing garlic salt or sea salt for regular salt. Salt is salt. It all increases the sodium in your blood, which in turn increases your blood pressure.

  6. dukantopia says:

    Thank you for liking my blog!

    I must admit, I am VERY BAD at limiting my salt intake. This information was very helpful!

  7. janderoo92 says:

    Thanks for this great write up of an important topic. We’ve had good success going down this path. Now it’s just what we do. And several pounds just seemed to melt off when I got started. Fortunately, the really good ‘natural’ bacons and hot dogs are significantly lower in sodium than the cheaper, mainstream brands – these would have been the hardest foods for us to say goodbye to forever. Particularly watch out for canned tomatoes – generally loaded with salt – but S&W does a low/no salt version that tastes fine.

  8. doodlinggal says:

    I agree with you about salt. I gave it up years ago and started using “Herbamare” which is sea salt with organic herbs and seasonings. It’s very good! And thanks for visiting my blog!

  9. cooktocure says:

    Yes, yes. Thank you for posting this! I am forever telling my teenager to taste the food before salting, and to exercise moderation. I think he may have gotten it, since I heard him tell his girlfriend to go easy on the salt a couple of days ago. :) Cheers! ~ Hoda

  10. spinoza1111 says:

    I am fortunate to live, L-Jay, in Hong Kong where the peeps just don’t like salt that much, so the cooks use less. Got my salt back in the USA for although I was fit, I loved Extra Big Ass Fries!

  11. Stephanie says:

    Frozen Dinners drive me up a wall! People tend to eat them frequently to lose weight- but they don’t realize how much sodium is involved!!!! Thanks for sharing!

  12. carolinebakker says:

    Reblogged this on Caroline Bakker and commented:
    If you have been reading some of my posts, you might have come across the fact that I am not a big fan of SALT! When trying to be healthy, you shouldn’t just think if cutting out processed food and exercising more, it’s also about thinking about our habits. Think about it for a minute, when cooking you add some pepper, add some salt and maybe some chilli powder. Each time you add more salt to your diet, you are actually increasing your chance of getting a stroke. So read this great article (it’s easy to read and factual for the readings who only scan). All the best, warm regards Caroline

  13. TolaAdeking says:

    I did a topic about this as well, but i must say, yours is in depth and mentions some things i forgot to.. Very proud I must say!

    • L-Jay Health says:

      Well I am glad you enjoyed it since you also did one regarding this topic! Thanks for stopping by and I hope you enjoyed the blog. You have a great blog yourself!!

  14. Reblogged this on Reclaiming My Sexy and commented:
    This is great information…

  15. We use Sea Salt. It is not processed like normal table salt (huge amounts of sodium chloride). It’s important to not eat pre-packaged foods — instead to eat wholesome fresh food.

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