Salt and High Blood Pressure
Sodium is directly connected with high blood pressure. We are getting high blood pressure at an earlier age than ever before due to our over-consumption of salt.
Look on boxes and labels of your prepared foods and if you haven’t noticed you will be shocked at how much sodium we are consuming. Most of us are eating three to four times the reccomended daily allowance. If we don’t stop the maddness even our children will be on blood pressure medication in the near future. Complications due to high blood pressure, such as heart attacks amd stroke are becoming common at an earlier age than ever before.
Experts agree that we all eat way too much salt. Only about 6% of the salt we eat is sprinkled on at the table. 5% is added while cooking and 77% comes from processed and prepared foods we eat out and buy at the super market.”Even when we cook at home, we often use prepackaged food that’s loaded with salt,” says David Katz,MD,director of the Yale-Griffin Prevention Research Center. Other salty cultprits are mustard, ketchup, salad dressings,and pasta sauce. Almost the only way to not eat an over abundance of salt is to prepare your own food from scratch.
Our bodies need sodium to balance fluids and keep our nervous systems in order but at a much lower rate than than the 2,300 mg daily allowance the USDA now recommends.The American Medical Association has asked the FDA to set a maximum level of sodium in processed foods, high light the labels of foods that are especially high in sodium and take away sodium’s current FDA designation as”generally recognises as safe.”Even so if we did stick to 3,200gm daily that would lower salt intake enough for many Americans to prevent serious illness.
When you start to eat food with less salt it will have a bland taste, but in a week your taste buds will begin to adjust and you will start to taste the flavor of your food. There are many herbs to flavor food. Oregano, parsley, sage, basil, thyme,lemon, chili powder,cumin,and bay leaves do well. Mrs Dash has delicious mixed herbs with no salt. Also garlic, peppers, and onions gives added flavor to foods.
Here are some sodium saving ideas. Instead of a bagel (300 to 450 mg sodium) try a slice of whole wheat toast(146 mg sodium.)
Instead of meat loaf made with ketchup (300 mg sodium per lb. beef, Ketchup adds 190 mg sodium per spoon) try meat loaf made with roasted tomatoes and chopped onions and small amount olive oil.
Instead of tuna salad with mayo (824 mg sodium) try tuna salad made with olive oil. You will cut the sodium in half and if you rinse the tuna in water you will cut out more.
Frozen burrito (500 to 600 mg sodium) try Homemade tacos. Use a single taco shell,a shake of Parmesan, add avocado and tomato slices, and go easy on the sauce.(250 mg sodium.)
Always check the label and packaging when buying groceries. Get the lowest sodium available and prepare more of your meals from scratch. It’s little enough price to pay when it concerns your families health.
Liked it
gianne | Feb 8, 2009 | Reply
I am a salt FREAK! I have low blood pressure, but I notice my kids are over salting too. I have recently started flavoring with olive oil and herbs. I am trying to get away from the shaker! Losing the battle sometimes. Thanks for writing.
CutestPrincess | Feb 8, 2009 | Reply
Great information thank you for sharing it with u
Maria Blazz | Feb 8, 2009 | Reply
It’s importante to be informed about (with this article, for example
) and check with your doctor.
Judy Sheldon | Feb 8, 2009 | Reply
Ruby, very few people can load on the salt without paying for it, and I am definitely one who cannot. I have cut away as much as possible by eating fresher and using other spices. Thanks for making people aware of the dangers of too much sodium.
Anne Lyken Garner | Feb 8, 2009 | Reply
You are right about the taste buds adjusting, Ruby. The ‘discomfort’ of eating a low salt diet, is only recognisable for a few days.
This is a very helpful review, with lots of good points raised.
ML Sheldon | Feb 8, 2009 | Reply
Very good article with some pretty good ideas. My fiancé and I overdo the salt thing, and we need to start taking steps to cut it down.
Thanks for the good write!
Karen Gross | Feb 8, 2009 | Reply
My mother only used 2 seasonings on most foods – salt & pepper. I come from a Mennonite/German/Russian background, and I think that our bodies were genetically tuned to run on salt. And fat. It’s amazing that there are so many of us still alive, but most of my relatives have lived long lives.
Darlene McFarlane | Feb 8, 2009 | Reply
A very good article that should be read by everyone. Taste buds really do adjust if we give it a chance.
S M Blomker | Feb 8, 2009 | Reply
I agree about the salt intake. I try not to add salt to anything. I try to stay away from things that are overly salty. High blood pressure runs in my family.
lanne | Feb 8, 2009 | Reply
Good info Ruby. I do not have a sweet tooth, but I sure do like my salt. I will try some of these suggestions to try and cut back.
rutherfranc | Feb 8, 2009 | Reply
I started cutting back this year.. good article, thanks for the share
Joni Keith | Feb 8, 2009 | Reply
Great article, Ruby. I was raised to believe that if the food was prepared properly there was no need for a salt shaker on the table. I’ve raised my kids the same way. We don’t salt the food on our plate. But based on this article, we’re getting a whole lot more salt than we bargained for. I’m going to start paying closer attention. Thanks.
nobert soloria bermosa | Feb 8, 2009 | Reply
helpful advice,high consumption of salt give us lots of health problem,thanks
Christine Ramsay | Feb 8, 2009 | Reply
A really interesting article, Ruby. I never salt food but I have high blood pressure so perhaps it is the hidden salt that is contributing to it. I shall read labels more carefully in future.
Thank you.
Christine
lindalulu | Feb 8, 2009 | Reply
Great article Ruby, we all need to watch our salt in take.
Moses Ingram | Feb 8, 2009 | Reply
Thanks for this Ruby.
Ruby Hawk | Feb 8, 2009 | Reply
Thank you my friends. Even at our best I think most of us do get too much salt.I have high blood pressure and I never salt anything. I use just about every herb and lots of peppers, garlic,and onion.I use plain spaghetti and add a little olive oil, cheese, and herbs. I haven’t found a way to make bread without salt or baking powder which has salt. I don’t use any prepackaged foods so I get only a very small percentage of salt.My doctor says I still get plenty of sodium so it doesn’t take much.
PR Mace | Feb 8, 2009 | Reply
Again, Ruby, another well researched, well written article. You keep us on our toes. Thank you for all you help, advice and healthy tips.
CHAN LEE PENG | Feb 8, 2009 | Reply
You’re right! That’s why we should reduce the usage of salt to 6g a day.
Shirley Shuler | Feb 8, 2009 | Reply
Ruby, you are so right, I never shake salt on my food and very little when cooking, at first it tasted bland, but after about one to two weeks my taste buds did adjust, great article!
jhenz | Feb 8, 2009 | Reply
food taste much better when there’s flavor in it. in moderation, everything and everyone is healthier and better.
NA Staffieri | Feb 8, 2009 | Reply
Great article, Ruby. You forgot Rosemary, one of my favorite spices. Sprinkle a bit of that with some lemon pepper onto chicken breasts.
There are so many other options besides salt and so many different flavors to experiment with. Your suggestions are great.
Clay Hurtubise,R.Ph. | Feb 8, 2009 | Reply
Processed foods are a source of high sodium. While there have been numerous studies, the definitive answer isn’t out there on how much salt is too much. Moderation, key to success!
Thanks,
Clay
Anna Ski | Feb 8, 2009 | Reply
I understand that they put too much of sugar and salt just to make kids like the food more.
I do the opposite and use very little, they notice straight away.
While they are young they need to be taught, that way they will know for life.
Inna Tysoe | Feb 8, 2009 | Reply
Thanks for the info.
Inna
Ristifer | Feb 8, 2009 | Reply
As said above, moderation is really the best thing to do. Taste is a sense that has to adapt, and so less salt can be a great option, but it is tough to get used to at first. Once you get used to it, though, it can prove to be the difference between increasing and decreasing blood pressure.
It’s unfortunate that strokes and heart problems are occurring at a younger age, but moderation is key. Good article!
AC Hamilton III | Feb 8, 2009 | Reply
I was very guilty of this behavior, and it’s so true that your taste buds will acquire a healthy appetite for salt “less” foods. I really enjoy food with less salt now, and I was the worst about pouring it on. Thanks again Ruby. Great article!
AC
Yovita Siswati | Feb 8, 2009 | Reply
I agree. We have to reduce salt intake. I try to limit the salt in my daughter’s food too. THanks for this great article!
Anne McNew | Feb 9, 2009 | Reply
thanks for the info. nice post. i agree with you about salt intake, indeed we have to reduce it.
OhSugar | Feb 9, 2009 | Reply
I am in total agreement, that salt contributes to high blood pressure. I have used lite salt for quite awhile, since I was told that I have high blood pressure. Thank you again for sharing valuable information.
Daisy Peasblossom | Feb 9, 2009 | Reply
I learned to cook without salt when my mother was ill many years ago. I couldn’t agree more–it is hidden in a lot of things you wouldn’t think about containing salt.
Betty Carew | Feb 9, 2009 | Reply
Great article Ruby very informative
HatedNation | Feb 9, 2009 | Reply
A lot of the problem has more to do with lack of potassium, which is needed in equal parts to sodium. If you have a high salt intake you can partially balance this by taking potassium.
Annie Hintsala | Feb 9, 2009 | Reply
Great info. In my own family we have tried to cut down on the salt we eat, and it really is a task. Just trying to cook with less and adding different things was an adjustment. Thanks for the article.
CA Johnson | Feb 9, 2009 | Reply
This is a great article. High blood pressure runs in my family so I enjoy reading more tips on how to avoid it.
Ruby Hawk | Feb 9, 2009 | Reply
Thanks again everyone, Our health should be our main concern. I just wanted to say to HatedNation that I don’t believe it’s correct to add potassium if you have a high intake of salt. My doctor has me on a low salt and low potassium diet.I advise everyone to ask their doctor before taking extra potassium.
denus | Feb 10, 2009 | Reply
very informative!!
Well done.
Melody Arcamo Lagrimas | Feb 10, 2009 | Reply
Nice tips on preventing sodium build-up, thanks, Ruby.
Morgana | Feb 10, 2009 | Reply
I have low blood pressure but I still try to moderate my salt intake. Great article.
Nick Kenney | Feb 10, 2009 | Reply
Lots of good advice Ruby! Jan and I don’t use salt because like you said everything comes loaded with it already. We can always tell when we’ve eaten something high in salt because we get thirsty. We both drink lots of water everyday, too.
We both have high blood pressure and are on meds…mine was caused by trucking (stress…). Oh well…life happens…
Steve West | Feb 10, 2009 | Reply
I agree that the average American consumes too much sodium in their diet. We must learn to cut back or suffer from a heart attack. Very informative article.
Lorenzo A. Fernandez Jr. | Feb 10, 2009 | Reply
I have high blood pressure, so I will cut down my salt intake. Thanks for sharing.
elizabeth foster | May 5, 2009 | Reply
I’m over 60 and have been a high intaker of salt for as long as I can remember but have low blood pressure and low cholestrol. Does anyone know why my salt intake appears to be non-harmful?