DANGERS OF TOO MUCH SALT

We know too much salt can contribute to high blood pressure, but that is not where it stops. Eating too much salt may damage your blood vessels, heart, kidneys, and brain. This information is from scientists at the University of Delaware. They found that high salt intake may impair the endothelium, which is the inner lining of blood vessels involved in blood clotting and immune function, increase hardening of the arteries, weaken heart and kidney function, and interfere with the sympathetic nervous system (the flight-or-fight response.) The USDA recommends no more than 2,300 mg of sodium per day.

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SALT

If you are one who always adds salt to your food, some of you before you even taste it, beware! Did you know only one teaspoon of salt contains 2300 mg of sodium? That is the recommended daily dosage. Try seasonings such as the Mrs. Dash salt-free blends to cut back on salt. Your body will thank you. Notice I did not say to eliminate salt, just reduce it, as the body requires salt to operate. However, most of us are putting way more salt into our bodies than they need.

Note: Yes, I know there are people who require more salt. My late husband was one of them, but they are exceptions to the rule. Only use extra salt at the recommendation of your doctor.

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ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

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SALT IN YOUR DIET

According to doctors and scientists, the average adult should not consume more than 1,500 mg of sodium (salt) per day. Approximately 75% of the salt in the average American diet is consumed through processed foods. If you haven't already, start reducing the amount of processed foods in your diet and replacing them with fresh whole foods. This is especially important for those who have high blood pressure (hypertension).

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READ THE LABEL ON YOUR "HEALTHY" CHICKEN

Be sure to read the label on the chicken you buy! Did you know that one chicken breast could use up 20% of your daily sodium limit before you add even one ingredient?  As Americans have become more and more "into eating healthy" the food industry has become more adept at taking "healthy" foods and making them unhealthy! And they do this without trying to fool us. The packaging tells us what they are doing, we just don't read it like we should. The last statistic I found was from 2011 when one-third of the fresh chicken sold in American supermarkets had been synthetically saturated with a mix of water, salt, and other additives via needle injections and high-pressure vacuum tumbling to make it more tender and juicier.  The industry labels this chicken as "enhanced".  Nothing wrong with that as long as you are aware of what you are getting.  A 4-ounce serving of this "enhanced" chicken (or other poultry) can contain as much as 440 mg of sodium before you even season it.  That's around one-fifth of the average persons daily recommended allotment of sodium. Sodium can make it hard to lose weight, be a factor in high blood pressure, heart disease, kidney disease, etc.  So once again I am stressing to you that you read the labels on the foods you buy. Yes, even the labels on the meats and produce.

This picture is for pictorial use only. Not a recommendation for or against this particular product.

Use Fresh or Frozen Fruits and Veggies

When possible, it is better to feed your family using fresh or frozen fruits and vegetables.  While facts are scarce and sometimes confusing we know there are less chemicals in fresh and frozen foods and that canned fruits and vegetables are often loaded with sodium as a preservative and with sugar. One exception may be tomato products. Tomato products often offer more protection properties after being cooked.

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WATCH OUT FOR SODIUM IN HOT DOGS

 

Every once in awhile I post about salt/sodium.  Our American diet contains way too much sodium which helps contribute to our high blood pressure, heart disease, etc.  And just stopping adding salt to your food at the table isn't enough.  Be aware of the sodium content in the foods you buy.  One item that is often high in sodium content is the All-American hot dog!  That's right.  Are you aware that just one hot dog can contain up to 700 milligrams of sodium?  The next time you pick up a package of hot dogs in the supermarket, check the sodium content and go for the ones with the lowest sodium per serving.

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EASY WAY TO CUT BACK ON SALT

I think we are all aware Americans eat way too much salt. If you are one of those in this category, try this trick.  (First of all, never add salt to the food on your plate especially without tasting it first!)  None of us want to eat dull bland food but you can cut back on salt without giving up flavor.  Did you know you can use less salt by adding a spritz of citrus juice to most foods without giving up flavor? In fact this often enhances flavors.  Why not give it a try and see if you can't do your heart a favor by eliminating some of the excess salt in your diet.  Notice, I am not recommending you have to give up salt, just cut back unless your doctor has told you to eliminate salt!

Note: There are actually people who are deficient in sodium (salt), my husband was one of them. This does not apply to those persons.

READY-MADE BBQ

If you like to buy your barbecue and/or barbecue sauce ready-made, watch out for the sodium content.  Barbecue can be an easy way for too much sodium to sneak into your diet.  When buying ready-made barbecue or sauce, try to purchase brands that have less than 300mg of sodium per serving.

EASY WAY TO LIGHTEN UP

This post is an easy way to improve your diet.  It is a simple yet effective way to make a subtle change in the foods you prepare without doing something drastic.  Cut back on salt!  We have a tendency of use way too much salt in America.  If you are one of those people who automatically adds salt to the food on your plate, start tasting your food first.  Here is the easy part - buy canned foods labeled salt-free or low-sodium.  This is especially true for foods such as canned tomatoes that you will probably be adding to sauces, soups, pastas, etc that are already salted.  Even better, buy frozen vegetables instead of canned when possible.

Too much salt in the diet causes the body to retain fluids causing weight gain.  It also raises blood pressure, puts stress on your heart, etc.  For your health and your weight, cut back on salt.  Notice I didn't say eliminate salt.  That should only be done through your doctor's instructions.  But most of us could cut way back on salt and be healthier and slimmer for it.

ADDING LEAN HAM AS A HEALTHY WAY TO ENHANCE FLAVOR

Today there are lots of healthy ham products.  Pork producers are bringing out reduced-sodium hams.  They have also introduced lower-fat hams.  Lean ham is almost as lean as beef sirloin, some fish, and chicken breast.  Laura Marzen R.D. says that makes ham a good choice for adding smoky flavor, but little fat, to dips, casseroles, and vegetable dishes.  She has also stated, "There's something about vegetables cooked with just a little ham that makes them irresistible.  You can put healthful food on the table, but if no one eats it, no one gets the benefit."  She added, "The lesson here is that there are ways to enjoy foods like ham when you keep serving sizes small; just an ounce per person goes a long way in enhancing a soup's flavor."

AN EASY WAY TO PREVENT OVEREATING!

One of the simplest things you can do to help prevent overeating throughout the day is to eat some protein and potassium at breakfast!  Not all breakfasts are created equal.  Gobbling down a doughnut or a similar item is not the same as having a healthy breakfast.  Research proves that including protein in your breakfast is key to feeling full longer keeping you from snacking and eating more throughout the day.

One interesting study shows that dieters who ate eggs (protein) for breakfast lost more weight and had more energy than those who ate a bagel (starchy) with the same amount of calories.

Potassium, found in most fruits and vegetables, is also important at breakfast since it offsets the bloating effects of sodium (salt).

Some breakfast combinations to try are:

• A whole-grain waffle with some part-skim ricotta cheese and sliced banana.
• Cantaloupe and low-fat cottage cheese.
• A smoothie with 1/2 cup fat-free yogurt, 1/2 cup skim or soy milk, 3/4 cup fresh fruit or berries, and 4 to 6 ice cubes.

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SILENT STROKES

A study published in the journal Neurology found that a quarter of older adults may suffer from so-called silent strokes, small areas of damaged brain cells that may contribute to memory loss, a symptom of Alzheimer's and dementia.  This information shows how important it is that we take measures to prevent strokes therefore keeping our brains healthy and hopefully ward off memory problems as we age.

This study consisted of 658 men and women all age 65 or older.  None of the subjects had been diagnosed with dementia or serious memory problems.  174 of these men and women showed evidence of silent strokes.  Silent strokes do not cause any obvious symptoms.

To take care of your brain and hopefully lower the risk of stroke, work on the following steps:

• If you are a smoker, stop!  If you don't smoke, don't start!  Smokers definitely have an increased risk of stroke and Alzheimer's.
• Get regular exercise and do your best to maintain a healthy weight.
• Keep your blood pressure under control.  This is where diet comes in.  Avoid or reduce the amount of salt in your diet and follow any instructions from your doctor if you currently have high blood pressure.
• Lower your cholesterol levels.  High levels of bad (LDL) cholesterol are associated with stroke risk.  Again, your diet is key here.  Follow doctor's orders and make necessary dietary changes!

It is your life.  You are responsible for your own diet and exercise!!

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SIMPLE DIETARY GUIDELINES FOR ALL

If we would all just follow a few simple dietary guidelines, we could all feel better, maintain a reasonable weight, and just simply enjoy better health.  The following guidelines are easy to follow, require purchasing no special foods, etc, or diets that make you feel like you are starving yourself.  Keep these simple guidelines in mind everyday as you plan your meals:

• Eat a variety of foods.  Fruits, vegetables, lean meats, grain, etc all serve a different purpose to the body.  Don't cut out a group or eat from only one group (unless under doctor supervision).
• Choose foods that are low in fat, especially saturated fat, and cholesterol.
• Eat plenty of fruits, vegetables, and grains.
• Beware of sugar.  Learn to read labels; sugar is hidden in so many foods.
• Beware of sodium.  Never resalt your food at the table and as with sugar, learn to read nutritional labels.  Salt (sodium) is hiding in most foods, especially processed foods.
• Drink plenty of water.  There is no substitute for water in your daily diet.
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TOO MUCH SALT

Almost all of us get too much salt (sodium) in our daily diets.  If you say you don't salt the food on your plate, that is not good enough.  Read food labels when buying packaged products!  About 75% of the salt in our diets comes from packaged foods. Too much salt can cause several health problems so to be aware of what you are taking in on a daily basis.

Note: There are exceptions to everything. The last few years of my husband's life, he required extra sodium. Follow your doctor's recommendations.

POTASSIUM & STROKE RISK

Eating plenty (at least your daily requirement) of potassium rich food may cut your risk of having a stroke by 21% and lower your risk of heart disease, according to recent studies.  This is a general statistic for the overall population, not specific just to those at a higher risk of stroke.  Having taken care of my mother after she suffered a massive stroke, let me assure you that it is well worth loading up on these tasty potassium-rich foods to cut your stroke chances by any percent!  A few of the potassium rich foods are, bananas, spinach, potatoes, sweet potatoes, poultry, cantaloupe, kidney beans, tomatoes, raisins, mushrooms, etc.  Now I know there are some of those foods you like!  If not, you have a real problem with your diet and should set out to change it immediately!

Potassium also helps to blunt the effects of sodium making it important in reducing high blood pressure.

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HOW MUCH SALT IS IN A LOW SODIUM DIET?

 If your doctor suggest you eat a low sodium diet, do you know how much salt you can have? It is amazing how much salt is in the average American diet, yet we eat it without even thinking about it. A low sodium diet limits salt to 1,500 to 2,000 milligrams (mg) a day. You may wonder what that means.  l,500 to 2,000 mg of salt is less than 1 teaspoon of salt a day! Most people have trouble adjusting to so little salt but rest assured salt preference is a learned or acquired taste. It can take 6 weeks or more of cutting back on salt for your taste buds to adjust. However, once you accomplish this many salty foods you once enjoyed will be too salty for you. If your doctor puts you on a low sodium diet, it will be to your benefit to follow his/her advice.

POTASSIUM AND BLOOD PRESSURE

Have you ever heard that potassium can help to lower blood pressure but didn't understand why?  Potassium is a mineral that blunts the effects of sodium, better known as salt.  We all know that with a high blood pressure diagnosis comes the hated lecture about salt in your diet as it is known that too much salt can raise ones blood pressure.

The following is a partial list of foods that are high in potassium.  If you suffer from high blood pressure, be sure to include one or two of these items in your meals everyday.  If you don't have high blood pressure, it is still a good idea to eat more of these foods as a preventative measure.  They are 'taste-good' foods so you have no excuse!

• bananas
• cantaloupe
• honeydew
• kidney beans
• mushrooms
• orange juice
• peas
• sweet potatoes
• tomatoes

SUPPLEMENTS

As you can see below, this is an old article I am reposting. The importance of this article has recently had a bright light shined on it in my world. My 72-year-old husband kept falling because his legs would just fold up under him. About a week and a half ago he fell three times in one day. My son and grandson had to carry him to his bed because his legs were too weak to hold him up even with their help. He ended up getting an ambulance ride to the hospital where he stayed for 5 days and was then released to rehab for therapy. Tests showed him to be very low in sodium, potassium, and his adrenal gland function was low. He is a COPD patient and didn't like to eat because it was hard to eat and breathe at the same time. He had been relying on Ensure Plus, a good supplement but not a complete diet for the average person. His leg muscles had almost atrophied from lack of use. He was walking very little because of the falls. Long story short, with three good meals a day and extensive therapy he is now walking with a walker and/or a cane. We are made to take care of our bodies with food. It is important to eat a balanced diet (avoid fad diets, they always leave out something your body needs) and get some exercise if you want your body to function as God intended.

Thursday, September 20, 2012

Some supplements, vitamins, etc may be needed to keep your body operating efficiently.  However, I do not recommend taking such products without discussing it with your doctor.  While the proper supplements, vitamins, minerals, etc can be very helpful, sometimes they can be harmful or simply a waste of money.  It is best to get what your body needs from food whenever possible.

I qualify that statement by saying I was on supplements for years and my doctors were aware of it and told me to take them.  Thus back to my point; I am not saying don't take them, I am saying discuss it with your doctor first.  If your doctor is one who won't even discuss such matters, perhaps you need a new doctor!

An example of harmful effects is zinc.  While zinc may be very helpful in some situations, it may actually hasten the onset of Alzheimer's symptoms.  I am not talking about taking a zinc tablet occasionally but researchers think that a buildup of zinc may cause those prone to Alzheimer's or in the early stages of the disease, to have their symptoms brought on more quickly.  Laboratory experiments have shown that zinc can transform the protein in brain cells into abnormal tangles indistinguishable from those of Alzheimer's.  Other studies have also shown that large-dose zinc supplements may bring on the progression of memory loss and other signs of the disease.

Again, based on my own experience, I no longer take supplements.  Because of having so much of my colon removed, I don't absorb them.  When I am low on a vitamin, mineral, etc, I have to have a shot.  So no matter how many high-powered supplement tablets I would take, I wouldn't absorb them enough to benefit.  So it would be a waste of money.

The supplement business in America today is big business.  Don't be fooled, discuss the situation with your doctor and go by what he/she recommends. And remember this, those who are trying to sell you supplements are usually making money off what you purchase.

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