Shake the Habit
The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1,000 mg a day can improve blood pressure and heart health. Oct 31, 2016
In a few short weeks, other changes besides a decreased blood pressure can be felt:
• In 2 weeks you can: change your sodium palate - you will not need as much and taste the food!
• In 2 weeks you can: reduce bloating and puffiness - jeans can fit better!
• There is a direct relationship between sodium intake and blood pressure. Blood pressure can be reduced with dietary changes.
A few other fun facts about sodium are:
• Your body only needs 200 mg sodium daily, but the average American consumes over 3000 mg daily.
• Most of the sodium we eat (75%) comes from processed food we buy at the grocery store or at a restaurant. It’s hidden and we don’t even know!
• Anything labeled with less than 140 mg sodium per serving is considered low sodium.
· Sea salt and kosher salt have the same sodium content as table salt. Sea salt is not better, stop fooling yourself. Neither is Himalayan pink salt, it’s all salt/sodium. It may have up to 84 other trace minerals but salt is salt. There are some wild claims out there for sure!
It’s all about knowing what foods to watch and reducing them to avoid eating too much sodium for a healthy body.
These foods are coined the “salty six” and ones to look out for (American Heart Association). They are common foods that you may not think have as much sodium as they do. The American Heart Association has a great infographic
Breads and rolls
Cold cuts & cured meats
Pizza
Poultry
Soup
Sandwiches
To reduce sodium, first start by tracking what you currently eat and reading nutrition labels. If you click on the “tracking” link, I have provided an excellent form from the American Heart Association. The first step is to log what you are currently eating and check the labels so you know the milligrams of sodium you are currently eating. This process is an eye opener! Do this for a week or 2 to get an idea of your current intake.
Then, focus on slowly eliminating the “salty six” from your diet. Focus on one food at a time and replace it with a healthier fresh option. For example; you can still eat pizza - just make your own with cauliflower crust or choose options with more veggies and cut the processed meats like sausage and pepperoni. Another tip is to season with herbs. They are easy to grow - even in an apartment in a container garden and give so much flavor without adding sodium. The process of finding out and reducing sodium should be a journey.
Fresh basil, oregano and flat leaf parsley are favorites to season everything from spaghetti sauce to veggie grill pockets. Check out my link to other ideas!
Find realistic substitutions that are sustainable. This may take time and trying a few options before you find one that you really like and can live with. It’s also about deciding if their are certain foods you will continue to eat foods you love in healthier versions, eat a smaller portion of the food as it is, eliminate the food entirely or allow your palate to change as you reduce or eliminate certain foods.
Lastly, here are a few other tips to reduce your sodium/salt intake:
Avoid processed food, especially deli meats, white bread or fast food.
Read labels when you buy prepared or prepackaged food.
Choose unsalted or low-sodium fat-free broths, soups, sauces and condiments.
Eat more fresh fruits and raw vegetables.
Select unsalted and unroasted raw nuts, seeds and dried beans. (roasting ruins the fat in the nut!)
Add flavor to your food with other spices and herbs, like basil, chives, garlic, cinnamon and black or red pepper.
Try salt-free seasoning alternatives.
Limit your consumption of onion, garlic or celery salts and barbecue, soy, steak or Worcestershire sauces.
Don’t add salt when you cook and remove the salt shaker from your table.
Reducing salt can be a great way to lower blood pressure and avoid taking medications with side effects. Consult your Dr. and see if reducing your sodium is a good idea based on your health risks and family history.