Sodium

/in , , , , , , /by

What’s the link between: Salt Shaker – Hypertension – Stroke – Heart Disease – Death

It is a well-established FACT that high sodium intake contributes to hypertension (high blood pressure). Hypertension is a strong risk factor for stroke and cardiovascular disease, which are the most common killers of men and women worldwide.

The association between sodium intake and blood pressure is very strong. A recent review of nine studies involving 645,000 participants concluded that sodium intake and cardiovascular events exhibited a dose-response linkage. For every 1 gm (1,000 mg) increase of sodium intake, the risk for cardiovascular events increased by up to 4%.

A high sodium intake also has a negative impact on other health risks, including gastric cancer, obesity, Meniere’s disease and osteoporosis.

The average American intake of sodium is 3400 mg per day, though the recommended amount to consume daily ranges from 1500 mg -2300mg per day.  Regardless of your current level of sodium intake, reducing your sodium intake by 1,000 mg per day will improve blood pressure and heart health.

Reducing sodium in your diet is challenging, but not impossible.  As a consumer you want to become aware of manufacturer-added sodium by reading labels, as well as the amount of sodium you add while cooking and at the table.  Until mandatory sodium reduction targets are implemented for packaged and restaurant foods, you can be sure that many of these foods are contributing significantly to your sodium intake.  So, it’s good to be mindful of the foods you choose and the portions you consume.

If you aim for an average intake of 2,000 mg of sodium/day, what would this actually look like? Let’s take a look at the sodium content of foods you may be consuming.

Table salt is a combination of sodium and chloride with 40% of it being sodium. One teaspoon of table salt contributes 2400 mg of sodium, which is more than the recommended intake for an entire day.  As an experiment, put one teaspoon of salt in a clear salt shaker and see how long you can make it last.  Can you decrease the amount of salt added to recipes by half?

Try to curb your intake of foods that are high in sodium, such as processed meats (deli meats, any meat that comes in a vacuum-packed sealed wrapper, canned meats), cheese, canned vegetables, canned soups, canned tomato products, and pickled foods (pickles, olives, sauerkraut).

Restaurant choices are typically always high in sodium because salt is the most economical seasoning to increase flavor.  Minimizing your frequency of restaurant meals will be a very effective way to decrease your sodium intake.

Finally, try to increase your intake of fresh foods, like fresh fruits, vegetables, and meats, all of which have minimal if any sodium. Rely on fresh as much as possible.  Fresh produce and fresh meat from grocery stores, as well as produce from farmers markets, and your own garden produce are extremely flavorful and healthy options.

If you have a history of hypertension, or are newly diagnosed with it, consider a consultation with a licensed/registered dietitian to receive nutritional guidance that is specific for you, your lifestyle and your overall health.

Flavor Without The Sodium

/in , , /by

February is American Heart Month!

In celebration, I would like to provide you with some great seasoning tips that help reduce or even eliminate sodium from the diet. Leave the “it won’t taste like food” comments at the door. Herbs are a great way to season dishes with an explosion of flavor.

Protip: Use herbs to liven up the presentation of any dish.

Let me introduce some common herbs found at the grocery store (and are also very easy to grow from your own backyard): 

Parsley

  • Flavor: fresh, grassy 
  • How to use: wash, chop the leaves and stem (stem can be used)
  • What to season: sauces, salads, garnishes, mushrooms, peas, potatoes, tomatoes, cucumbers, zucchini, lamb, beef, chicken, fish, tofu

Cilantro 

  • Flavor: bright and citrusy
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: salsas, guacamole, chutneys, soups, curries, salads, avocado, tomatoes, bell pepper, chicken, fish, shellfish, lamb, lentils, tofu

Oregano

  • Flavor: pungent, peppery
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: tomato sauces, pizzas, salad dressings, artichokes, bell peppers, eggplant, mushrooms, tomatoes, potatoes, zucchini, chicken, beef, lamb, fish

Rosemary

  • Flavor: woody, pungent
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: focaccia bread, tomato sauces, pizza, soups, stews, roasted veggies, mushrooms, peas, tomatoes, potatoes, chicken, lamb, pork, fish

Thyme

  • Flavor: minty
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: rice, dips, stews, roasted veggies, tomato sauces, carrots, peas, potatoes, winter squash, tomatoes, chicken, pork, lamb, duck, fish

Mint

  • Flavor: sweet, cool
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: fruit salads, curries, cream sauces, soups, marinades, carrots, eggplant, watermelon, mushrooms, tomatoes, potatoes, zucchini, beans, lentils, lamb

Basil

  • Flavor: sweet and peppery flavor
  • How to use: wash, remove the leaves from the stems and discard the stems. To prevent burning, add to your dishes near the end of cooking.
  • What to season: pestos, tomato sauces, soups, stews, stir-fries or curries. Can also be used to add flavor to bell peppers, eggplant, tomatoes, zucchini, chicken, beef, fish or tofu

LN

Salt & Sodium

/in , , /by
It’s clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.
Think fresh:
Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions, especially cheesy foods, such as pizza, cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium.
Enjoy home prepared foods:
Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them
Choose dairy and protein foods that are lower in sodium:
Choose more fat-free or low-fat milk and yogurt in place of cheese, which is higher in sodium. Choose fresh beef, pork, poultry, and seafood, rather than those with salt added. Deli or luncheon meats, sausages, and canned products like corned beef are higher in sodium. Choose unsalted nuts and seeds.
ssg 
Source:  http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html

The DASH Diet

/in , , , , /by
DASH: which stands for Dietary Approaches to Stop Hypertension was a study of the effect of different dietary patterns on reducing high blood pressure. Researchers found that volunteers who followed the DASH diet had significantly lower blood pressure after just a few weeks.
Here are some tips to get you started on the DASH diet:
  • Add a serving of vegetables at lunch and at dinner.
  • Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
  • Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
  • Drink low-fat or skim dairy products any time you would normally use full fat or cream.
  • Limit meat to 6 ounces a day. Try eating some vegetarian meals.
  • Add more vegetables and dry beans to your diet.
  • Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
  • Read food labels carefully to choose products that are lower in sodium.
  • Eating more fruits, vegetables, and low-fat dairy foods
  • Cutting back on foods that are high in saturated fat, cholesterol, and trans fats
  • Eating more whole grain products, fish, poultry, and nuts
  • Eating less red meat (especially processed meats) and sweets
  • Eating foods that are rich in magnesium, potassium, and calcium
Interested staying on the DASH diet? Here are some suggested serving amounts for the diet.
  • Grains: 7-8 daily servings
  • Vegetables: 4-5 daily servings
  • Fruits: 4-5 daily servings
  • Low-fat or fat-free dairy products: 2-3 daily servings
  • Meat, poultry, and fish: 2 or less daily servings
  • Nuts, seeds, and dry beans: 4-5 servings per week
  • Fats and oils: 2-3 daily servings
  • Sweets: try to limit to less than 5 servings per week
Reduce your blood pressure starting today! 
Posted by: SSG
Source:http://www.webmd.com/hypertension-high-blood-pressure/guide/dash-diet