Food | Life Health Fitness

Learn How To Cut Your Sodium Intake Reasonably And Easily

Chances are that you know by now that too much salt is not good for your health. Excess amounts increase blood pressure and the chance of heart disease. Chances are that you know by now that too much salt is not good for your health. Excess amounts increase blood pressure and the chance of heart disease. On the flip side, you can’t just cut out sodium, which is a key mineral in salt. It’s necessary to retain fluids and prevent dehydration in some cases, among other vital functions. But too much salt is more prevalent than too little salt. So what should you do?

Balance is key, and according to the USDA’s published dietary guidelines for average Americans, anyone 14 years of age or older needs approximately 2,300 mg of daily sodium on average. That’s only a single teaspoon of salt. If your blood pressure is high, you might reduce this down to 1,500 mg each day, per the American Heart Association. If you’re not sure what level you should target, consult your doctor or primary care physician for a personalized number based on your current health status and long-range goals.

Unfortunately, the majority of American adults take in over 3,400 mg of sodium every day, three-quarters of which is in processed and packaged foods. You can get 730 mg alone from one slice of a frozen pizza. Use the following tips to manage your sodium intake at a healthy level without avoiding sodium altogether, which is nearly impossible and also not healthy:

Look At Labels For Low Salt Foods

When you’re at your supermarket, study nutritional labels on all food packaging for salt or the listed mgs of sodium, which is often a required nutrient to list. Even bread and cereal can have surprising amounts of sodium. Compare multiple options of the same food to find the one that’s the healthiest.

But Canned Veggies Might Be Okay

Many canned veggies come in no-salt-added varieties. Having said that, many veggies, particularly beans such as chickpeas or kidney beans, can be drained and rinsed. This reduces the sodium by almost two-thirds!

Go For Unsalted Butter

If you use butter regularly, it can add a lot of daily sodium. Think about how often you use it for baking as well as spreading on crackers or bread or potatoes. Unsalted variants mean less sodium and should still enhance the flavor of anything you’re eating.

Get Unsalted Nuts

When nuts say they’re salted, they’re covered with sodium. Unsalted nuts are a much better choice, so try it. Even if you don’t like the taste, you can always sprinkle in your own sale or seasonings. You’re very likely to put a lot less sodium in there.

Don’t Get Deli Meats

These are packed full of things like sodium, which helps them last longer. Get a ready-roasted chicken instead so you can slice up portions you like for sandwiches high in taste but low in salt.

Don’t Use The Shaker So Much

If you typically find that home-cooked food has a bland taste without salt, just be mindful of the amount you shake out. Gradually cutting back helps, and so too does using other spices or seasonings. If you want to keep great flavor and expand your culinary leave, try herbs such as cumin and oregano, or add things like bay leaves, chopped onions, and crushed garlic.

Pass On Pickles And Condiments

Sodium is packed into sauces, particularly soy sauce, salad dressings, and ketchup. You can find low-salt or sodium-free versions for home use. If you’re ordering out, ask for condiments and sauces to be put on the side since you can then choose how much you want. Rather than piling pickles on something, since they use added salt for flavor, think about adding crunch and flavor using fresh slices of cucumber, onions, or peppers.

Once you start applying these tips to your daily lifestyle, it gets much easier to identify and then avoid salt traps. As you enjoy your healthier diet, your taste buds start adjusting. Once you develop a new appreciation for real food with natural flavors, you’re going to be less likely to go back to bad habits involving high sodium consumption.

Still want more ideas and information? Consult the following three resources used in researching the article you just read:

1) https://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf

2) https://sodiumbreakup.heart.org/how_to_reduce_sodium

3) http://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/ways-to-reduce-salt-intake-every-day/

4) https://www.self.com/story/how-to-cut-back-on-salt

Does Drinking Water Make You Lose Weight?

Our body contains 60% to 70% water and we lose some of it through various process that occurs to keep us alive. Urinating, and sweating causes us to lose the most water. Other ways we lose water are diarrhea and vomiting when we are sick. Most people don’t know that we lose water when we breathe. These are the ways we lose water just from doing regular stuff. If we add intense physical activities to our to routine then we lose even more from sweating.

If you have a heart failure, kidney failure or liver disease you might not be able drinks as much. The amount you drink should be recommended by your physician. We have all heard that water is essential if we want to stay healthy. Our body depends on it to help flush our kidneys, protect our joints and other sensitive tissues, and can help our bowels work normally. Research has proven that we should drink approximately eight glasses of water each day. However, it has also been proven that the amount of water you truly need depends on your activities. Beyond that, we all know that if you are exercising, you need to increase your water intake to keep you hydrated. Water keeps you hydrated but will drinking water help you lose weight?

How Water Can Help You Shed Pounds?

Drinking water helps with weight loss if you stop drinking sugary drinks and start drinking water. Also dehydration can also be confused with hunger. We don’t always know the difference between thirst and hunger. The truth is, leading an active lifestyle is only a part of the challenge when it comes to weight loss. A very active person may still have a few extra pounds that they want to get rid of to achieve their ideal weight or body mass. This is where water will help you the most. If you look at the facts, you will see that water is the key to success when it comes to staying hydrated and it also helps you look and feel better. Dehydration can zap your energy level.

Eating salty food can lead to fluid retention which can show up on the scale as an increase in weight. Water retention can also cause swelling (edema). In these situations water can cause weight reduction. Excess salt causes water retention. Where salt goes water follows. If you drink water, it will washout the salt when you urinate. You can see a decrease in your weight caused by the water loss.

Drinking water will assist with digestion and healthy muscle function. These are two key components in losing excess weight. For this reason, your body will retain more water if you have trained it to feel that water is not always accessible. Water weight gain can prevent you from losing the weight that you feel is important to lose. However, it does not stop there. Other benefits of drinking water include:

Appetite Suppression
Improves Complexion
Increase Satiety
Prevents Dehydration
Prevent Muscle Cramps
Regular Bowel Movement
Healthy Blood Cells

The Right Amount of Water

If want to know if you are drinking enough water, look in the toilet, commode or whatever receptical you use. If you don’t use one then this does not apply to you. Dark urine indicates many things . One is dehydration. How much water should you drink to prevent dehydration? Nobody knows. Some say eight 8oz glasses. Others say to drink the amount based on your weight. I am not sure what that formula is . I say as much as it takes me to get you urine as clear as water.

When you are trying to get ahead of the scales, weight loss with water may seem tricky. How do you know that you are getting enough? First, you must understand that people who mostly drink water over sugary drinks will naturally have a lower calorie intake. For some people, this could mean approximately 200 fewer calories each day. To know whether your body is hydrated enough, you only need to listen to your body. If you feel thirsty often throughout the day, you should drink more water. You should also look at your urine. A hydrated body will produce very light-colored urine.

Water Improves Your Overall Health

Beyond weight loss with water, you will feel healthier and look younger if you add more water to your daily diet. Watery fruits are also good, but pure, filtered water that is ice-cold can ensure you have healthier nails, hair, and skin. In every way, water is worth it. Are you ready to drink more and improve your life?

How to Raise HDL Naturally and Lower Risk for Heart Disease.

5 Ways to Raise Your HDL-Cholesterol Naturally

HDL, an abbreviation for high-density lipoprotein, is often referred to as the “good cholesterol,” since higher levels are associated with a lower risk of cardiovascular disease. This is in contrast to LDL, the so-called “bad cholesterol,” a different form that may play a role in causing heart disease. These terms actually refer to the lipoproteins that carry cholesterol through the body rather than the cholesterol molecule itself.

The reason we care about and measure HDL is that higher levels are associated with a lower risk of developing heart disease. One way in which HDL cholesterol may reduce the risk of cardiovascular disease is by removing cholesterol from the inner walls of arteries, blood vessels that carry blood. Once HDL picks up cholesterol from the arterial wall, it carries it to the liver where it can be broken down and eliminated. Plus, research suggests that HDL cholesterol may also have antioxidant and anti-inflammatory effects that help protect against cardiovascular disease.

Therefore, HDL plays a useful function in the human body. It helps clear cholesterol from the walls of arteries and keeps them healthy. Therefore, it is desirable to have a high ratio of HDL cholesterol relative to LDL cholesterol. Your physician can check these values with a blood test to see where you stand. If you find your HDL cholesterol is low, are there ways to raise it naturally? Here’s what science shows may help.

Lose Weight

If you’re carrying extra pounds of body weight, losing the excess weight may boost your HDL-cholesterol level, but the effects are modest. On average, you can raise your HDL level by about 13 percent through weight loss alone. But losing weight has other heart health benefits as well. Body fat produces inflammatory compounds that may contribute to cardiovascular disease. Recent research suggests inflammation can damage the inner walls of arteries and increase the risk of a heart attack or stroke.

Exercise

Exercise is a natural HDL booster. However, the greatest increase in HDL cholesterol comes from high-intensity exercise. In one study, 12 weeks of high-intensity exercise was linked with a 10 percent increase in HDL cholesterol in men. However, another group who did low-intensity exercise only experienced a boost in HDL of around 2 percent. So, taking a slow walk through the park is unlikely to boost your HDL by much, but taking part in vigorous activities on a regular basis likely will. Duration of exercise may be a factor too. One study found that the increase in HDL was proportional to how many weekly miles runners ran. The bottom line? Move more vigorously and do it more often!

Chuck the Bad Habits

If you’re a smoker, quit. Research shows smokers who kick the habit experience a modest increase in HDL cholesterol of around 6 percent. This occurs despite limited changes in LDL cholesterol. Smoking is risky to heart health for other reasons too. It constricts blood vessels and increases the workload on the heart. Smoking also raises blood pressure and has an inflammatory effect on blood vessels. Over time, smoking damages blood vessels throughout the body.

On the other hand, drinking modest quantities of alcohol, around an ounce per day, can boost HDL by up to 8 percent. However, you have to weigh the pros of drinking alcohol against potential risks. Alcohol in large quantities can cause liver damage.

Change Your Diet

An overall healthy diet of mostly whole, unprocessed foods has favorable effects on blood lipids in general. One of the most heart-healthy diets is a Mediterranean style of eating. The Mediterranean diet emphasizes fruits, vegetables, whole grains, nuts, fish, and olive oil. It de-emphasizes red meat, processed foods, and sugar. One study found that a Mediterranean eating plan lowered LDL cholesterol, a positive for heart health. Although it didn’t raise HDL, it improved the function of existing HDL. The results were strongest in those who consumed more extra-virgin olive oil.

Also, some but not all studies suggest that consuming more fatty fish, like wild-caught salmon, modestly boosts HDL cholesterol or improves how it functions. Taking a fish oil supplement may have similar benefits, although the results are most compelling when people eat fish in whole food form as opposed to taking a supplement.

Based on research, the benefits are greatest in people who consume fatty fish 4 or 5 times per week. You have to weigh this against the high mercury content of some fish. Mercury can accumulate in the body and cause health problems. Know which fish are high in mercury and follow the guidelines on how often you should consume each type of fish.

Watch Your Carbohydrates

At the very least, eliminate refined carbohydrates from your diet. Some research in diabetics suggests that reducing carbohydrates to under 50 grams per day can raise HDL cholesterol. In one study in diabetics, those who consumed a low-carb diet experienced twice the rise in HDL relative to those who ate a higher carb diet. But you may experience some improvement by simply watching the quality of the carbs you eat. Consume more non-starchy fruits and vegetables and fewer processed carbs and foods with added sugar. In other words, fewer packaged foods and trips through the drive-through!

Conclusion

Lifestyle can have an impact on your level of HDL-cholesterol. Although HDL-cholesterol appears to have a protective effect against cardiovascular disease, new research shows the size of a person’s HDL particles and how well they function may be a factor too. In other words, you may have a high HDL, but if your HDL isn’t very functional, it may not protect your heart as much.

It’s also not clear whether artificially raising your HDL, as through medications, has protective benefits. Hopefully, further research will sort these issues out. In the meantime, doing these five things should lower your risk of cardiovascular disease in general. So, take advantage of these natural ways to raise HDL and lower your risk of heart disease.

References:

Nutr Metab Cardiovasc Dis. 2014 May;24(5):554-62. doi: 10.1016/j.numecd.2013.11.003. Epub 2013 Dec 2

Medical News Today. “Nine Ways to Increase Your HDL Cholesterol Levels”

Am Heart J. 2011 Jan;161(1):145-51. doi: 10.1016/j.ahj.2010.09.023.

Science Daily. “Mediterranean Diet with Virgin Olive Oil May Boost ‘Good’ Cholesterol”

Am J Clin Nutr. 2015 Oct;102(4):780-90. doi: 10.3945/ajcn.115.112581. Epub 2015 Jul 29.

Keep Fit with a Pedometer

Are you as fit as you should be? Do you exercise regularly, to a reasonable degree? If not, you need to start now. Lack of exercise can lead to heart disease and other serious health conditions, especially when combined with overeating and a poor diet.

Patients with heart problems are often prescribed a pedometer. This little gadget will count their daily steps, showing how much exercise they’re getting and how much more they need to take. But why wait until you reach this sorry state, when you can start counting steps and building fitness right now, and avoid such health risks? Of course, you can exercise without a pedometer, but a pedometer provides an ideal guide and incentive. There’s a range of styles to choose from, with various features and accessories, but a simple, low-cost one will do fine.

Here are some handy tips for getting the most out of your pedometer. Share them with friends and colleagues and stride out together for extra fitness fun. Ready?

Wear your pedometer daily

Make a habit of wearing your pedometer all day, every day, to monitor how much exercise you’re getting. Note your step count at different times, to assess which periods are the least active, and find ways to fit more activity into these slots. Refer to your pedometer’s guide book or check online to see what your minimum step count should be, or for a more personal assessment, consult your doctor. Then focus on reaching that target and keeping to it. If you’re already achieving your recommended minimum count, see how you can improve on it.

Arrange your day around your exercise

If you spend a lot of your day sitting down, you’ll need to change that habit. Even if you need to sit at a desk in order to do your work, it won’t hurt your workload to take a few minutes out every hour for a brief march around the premises. If you’re really pressed for time, just stand up a minute and do some jumps and stretches, and when you visit the restroom, make a detour on the way back. Whether you’re working or idling, you’ll need a break at some point, so use it to get moving.

Set targets

Counting steps can soon become irksome, if you let it, so get some fun into the process. Turn your fitness drive into an absorbing and rewarding game by setting yourself little challenges each day. Tell yourself you’re going to do so many steps before lunch, or a certain number in half an hour, then see if you can beat your target next day. How many miles can you walk in a week? When you find yourself counting in miles, you’ll know you’re doing well. What’s more, as your muscles tone up and your heart grows stronger, you’ll approach those challenges with new drive and energy, and enjoy them even more.

More ways to make your steps enjoyable

Many people walk for sheer pleasure, and you’ll find it much easier to build your step count if you enjoy the exercise for its own sake, as well as for its challenges. Start by selecting an attractive environment, such as a riverside or park. Now choose an entertaining item to take with you, like a kite to fly or a ball to kick about. If you have a personal stereo, step to the beat of your favourite music. Make different arrangements through the week, such as meeting a friend or browsing around the shops. You might like to swap your walk for a bike ride or swim now and again. The pedometer may not be made for multi-sports, but you are.

The more exercise you take, the more fit and healthy you’ll be. You’ll feel good in yourself too, and will even concentrate better on your work. As for the pedometer, you can put it away once you get into the exercise habit — or give it to someone who needs it.

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Why is it important to Read Food Labels?

Food Labels: Cracking the Code

Food labels are meant to be informative, but are instead often misleading. Most food companies use misleading terms and unusual names on their food labels to hide the unhealthy ingredients they add to their products. If you are committed to eating only healthy food, then you need to crack the food label code and understand what it’s really telling you.

If you are serious about getting healthy then you need know how to read food labels. The labels have nutrition information that can make or break your diet. This is especially important if you are trying to manage a disease such as high blood pressure, high cholesterol or high blood sugar. These are a few of the reasons why you should read food labels. In addition , calorie, protein and carbohydrate information is on the package . If you have food allergies or gluten intolerance this information is also on the package.

But some of the ingredients can be hard to figure out. Here is how to decode some of the most common ingredients.

Salt

It can be surprisingly difficult to determine how much salt there is in the food you buy. If you are trying to be careful about your salt intake, you should be aware that flavorings like soya sauce and stock cubes themselves contain high levels of salt. Cured ham and smoked fish also contain a lot of salt. It doesn’t necessarily help to check the nutritional information, either, because that is often written in a way that is misleading. Many of them list the amount of salt per 100 grams, not the salt in the entire package. To figure out how much salt the whole item contains, you have to multiply that figure by the weight of the food in grams. Sometimes the nutrition labels list sodium instead of salt. If you have high blood pressure then blood you need to be very aware of the sodium and salt content in food. Decreasing your salt intake can help improve your blood pressure.

Chemical Codes

If you are trying to avoid chemicals in your food, then you need to stay away from artificial colors and flavors. Sodium nitrite, benzoate, and sodium nitrate are all fancy names from chemical preservatives that can cause cancer and heart disease. MSG, also called monosodium glutamate, is another chemical to avoid, one that can cause nausea, chest pains, and headaches.

Sugar Codes

Today’s health conscious, calorie counting consumers try to avoid foods with a lot of sugar. To trick this kind of consumer, food labels often use sneaky alternative terms for sugar, such as evaporated cane juice, dehydrated cane juice, cane juice crystals, and cane crystals. Some food companies use a number of different types of sugar, each with a different name. This makes the casual consumer think there isn’t any sugar used at all. However, dextrose, glucose, fructose, sucrose, maltose, high fructose corn syrup, molasses, brown rice syrup, malt syrup, barley malt syrup, honey, fruit juice concentrate, turbinado, xylose, treacle, and lactose are all different kinds of sugar.

Fat Codes

Sometimes fats are called “oils” on food labels, just so they don’t have to use the word “fat.” Also, not all fats are created equal. Trans fats are extremely unhealthy, even when eaten in small amounts. They raise your level of bad cholesterol and can cause serious heart disease issues. Because people are catching on to the health risks of trans fats, manufacturers often list them as hydrogenated oil or brominated vegetable oil.

Animal Product Codes

If you are staying away from animal products, you should know that rennet and gelatin are made from animal sources. Vegans, who even avoid cheese and milk products, should be aware that whey and casein come from dairy products. Also, you need to look at the nutrition label, and not just the ingredient list. If there is any amount of cholesterol in the food, then it uses animal products no matter how cleverly the ingredients list hides that fact. Cholesterol comes only from animals.

GMO Codes

Avoid genetically modified foods, or GMOs, can be very difficult. Food labels often try to hide them. You should be aware that any processed foods that have high fructose corn syrup or soy products on their ingredient lists most likely contain GMOs. Any corn products carry a significant risk of being made from genetically modified corn, so you should also avoid those if GMOs are a significant concern.

In Conclusion

As a general rule, if you have a food-related health issue and you are not sure what an ingredient actually is, don’t take the risk. Instead, choose something with a simpler, clearer list of ingredients.

How To Become A Healthy Eater

Most of us are unhealthy because of what we eat. How do I know this? Diseases like Diabetes Type 2, High Blood Pressure and High Cholesterol are due to our bad eating habits. Healthy eating is not a habit for most of us. Some of us think we know what it means to eat healthy but do we?

What exactly is meant by a healthy eating? Healthy eating involves being conscious about food properties such as ingredients, micronutrients and macronutrients. It is also someone who is aware of what they’re eating, when they’re eating and why they’re eating. They have a good understanding of their relationship with food to their well being. Much like a car needs gasoline for fuel to keep it running and performing the task for which it was intended, our bodies need fuel to keep them up and running too. Unfortunately, we expect this to happen on french fries and hamburger. You will not get the best utilization of your body if you are not conscious about what you eat and how it affects your performance and mood in the long run.

There are all kinds of reasons the unconscious eater eats. Emotions tend to drive us, and we satisfy that emotional distress with whatever we might consider “comfort foods” like donuts and potato chips. Anxiety, boredom, anger, loneliness, sadness, and fear are just a few things that may drive us to the fridge or pantry hoping for relief for the emotional distress. We hope food can ease the pain, but it never does. In fact, post bingeing we add guilt to the emotion that causes us to binge making us feel worse.

But happiness also causes us to eat. We celebrate holidays, birthdays, birth and death with food. We enjoy food in good and bad times. And the selection of food is usually not the most nutritious.

Becoming a conscious eater simply means thinking about what you’re putting in your mouth, why and when and considering what exactly your body needs for fuel. Unconscious eating is not an easy habit to break, but it can be done, and not only will your body thank you for the improved nutrition it’s getting, but you’ll reap the benefits of increased strength, stamina and sense of well-being. This will take some effort on your part to exchange the bad for the good.

Start by incorporating more whole grains, fruits, and vegetables into your daily diet. Make a commitment to do a food swap every week. Have brown rice instead of white rice. Or replace french fries with sweet potato fries. Explore the produce section in the grocery store and you will discover a variety of nutritionally dense food. Begin to educate yourself about the nutritional needs of your body and as you become a conscious nd healthy eater you will feel the difference physically and mentally.

Drink Up

Water makes up more than half of your body weight, and you need plenty of fluid to function. It recommended drinking at least 8 cups of water every day. I say to drink enough water until your urine is as clear as water.

Our bodies lose fluid every day through urine, feces, and sweat. In fact, we lose fluid with every breath we take as we exhale. We need to replace it regularly to maintain blood circulation which carries oxygen and nutrients to the trillions of cells in our bodies as well as carrying off waste. Proper digestion and maintenance of body temperature also rely on adequate fluid intake.

While you can certainly get fluids from many sources like milk, juices, coffee, tea, soda, and a number of other beverages, nothing can beat pure water’s health benefits. Perhaps most importantly it’s calorie, caffeine and sugar-free. If you’re a soda or coffee junkie, the very thought of drinking plain old water may leave a bad taste in your mouth. Try replacing at least one of your regular beverages with water each day and strive to increase it. Adding a splash of fruit juice to your water might make it more palatable and help you get in the habit of drinking more H2O on a daily basis.

Some people complain that drinking a lot of water send them to bathroom at the most inconvenient times. Its a pain in the neck that when you are driving and you want to urinate. I suggest to time your water intake when you know you will have easy access to the bathroom. In addition, stop drinking water a few hours prior to bedtime.

Your first few cups of water won’t send you to the bathroom frequently because you were probable dehydrated. However, as you drink more water and become hydrated you will be making frequent trips to the bathroom. Therefore, be prepared.

Hunger Triggers

It’s no secret that keeping your body limber and strong is important to good physical health and mental well being. There is a multitude of ways we can attain and maintain a good level of strength and stamina to meet our daily needs at any age. Our bodies were made to move, lift, push, pull and stretch and when we spend the majority of our days not performing in those ways we are bound to lose those abilities. Thus, the old adage, “use it or lose it”. We already have all that we need to strengthen and maintain our bodies without having to use any special equipment or a personal trainer.

However, many people complain that exercising can induce their hunger. This might be because your glucose decreased due to the utilization of carbohydrates during an intense workout session. If this happens to you take note . This way you can be prepared to eat right after working out.

It is recommended that you eat a healthy post workout snack within 30-60mins of your workout.

The snack should be a complex carbohydrate and protein. It’s best to have something available so that you are not tempted to binge. Smoothies are ideal choices because you can easily combine protein, carbohydrates and throw a cup or two greens in.

In conclusion, commit yourself today to implement one of the above then add another. Attempting change too much at once can backfire causing you to become discourage and give up. Let food be thy medicine and won’t have to take any pills.

Don’t Be So Salty: High Sodium Food to Avoid

While some salt is necessary for good health, too much salt creates health problems such as high blood pressure. Excess salt in the body attracts excess water. Where salt goes water follows. Unfortunately our kidneys are not efficient at removing the excess water. Consequently the excess water causes an increase in circulatory volume that requires more force to push the blood throughout our body. This results in high blood pressure.

One of the signs of excess water intake is swelling in your ankles, feet, hands and fingers. It is visible in those area because the fluid shift in the tissue and pools in the dependent areas by gravity. In the medical community this is called dependent edema. A diuretic and limb elevation can alleviate the problem. If your legs or hands get swollen lay down and place them in a position so that they are over your heart and the fluid can be redistributed throughout the body. You can prop them on pillow to help.

If you do not have any heart or kidney problems then drinking water can also help reduce the sodium and edema.

Diuretics also known as water pills are usually prescribed to help facilitate removal of excess water. Once you start to urinate excess fliud your blood pressure will decrease as well. Most people with high blood pressure are prescribed a diuretic and another class of blood pressure medication to help reduce their blood pressure.

Most people know that a low sodium diet is a good way to avoid such problems. However, to stay within the recommended guidelines of less than 2,300 mg of sodium per day for a normotensive, a person must have less than 500mmg of salt per meal. But if you have high blood pressure the recommended daily salt consumption is less than 1300mg daily. Depending on how many meals you eat per day this will be the equivalent of 3 – 4 meals at 200mg – 300 mg per meal or snack. Consuming this little sodium is hard for many people because sodium is added to food to give it flavor. A sodium less meal is quite bland and not enjoyable to people who are accustomed to adding salt to everything.

People try to avoid the obvious culprits, such as pretzels, chips, and popcorn, but still end up eating too much salt because it’s added to a lot of food and is the reason why you enjoy that meal so much. The following foods have surprisingly high sodium content that will easily put you over your daily allowance.

Seasoned Bread Crumbs

Seasoned breadcrumbs are often added to casserole or chicken dishes without a second thought. But it does not just contain bread and harmless seasonings. One of the seasonings added is salt, around 2,000 mg in only a one-cup serving. That’s nearly all of the daily recommended salt allowance, in one meal. Make your own seasoned bread crumbs instead of purchasing them.

Seasoned Batter Mix

Boxed batter mixes are used for frying and baking mostly, chicken, seafood or shrimp. Most have a combination of corn flour and cornmeal that makes it more crispier when fried or baked. You will find salt as one of the listed ingredient. Even if you are counting your salt intake, it very difficult figure out how much sodium is in a serving . Furthermore,, it usually takes several servings to achieve the desired taste.

Teriyaki Sauce

Although a popular ingredient in Asian cuisine, just one tablespoon of teriyaki sauce contains between 650 and 700 mg of salt. That’s almost the entire allowance for one meal, more than one meal if you use more than one tablespoon for a serving. If you must use teriyaki, use it sparingly. When eating out, order the sauce on the side so that you can control how much you add to the dish.

Boxed Cereal

High sugar content is not the only thing to worry about when shopping for breakfast. Many popular boxed cereals can have up to 250 mg of sodium per cup. Since most people do not eat just one cup of cereal at a time, the total amount of sodium consumed adds up fast. You can reduce the amount of sodium and still enjoy your favorite cereals by reading the labels and mixing your favorite brand with a low-salt choice.

Vegetable Juice

Vegetable juice seems like a healthy beverage of choice. It can also be added to several other dishes for flavoring. But one cup of it contains about 470 mg of salt. If you cannot make your own vegetable juice cocktails, shop around for the brands with the least amount of sodium. They might not taste as good but at least your blood pressure wont be affect. The best option is to eat the vegetable instead of drinking the juice.

Pasta Sauce and Tomato Sauce

It is easy to prepare a big bowl of spaghetti and think you are consuming a low-sodium dish. That may be true if you are not adding spaghetti sauce. Many of your favorite brands contain at least 500 mg of salt in only half a cup. Most people add more than that to their spaghetti helping. One solution is to make your own sauce. Otherwise, look for brands that offer “no salt added” versions, or compare labels to find the brand with the least amount of salt.

Frozen Dinners

Frozen TV dinners are cheap and efficient. If your are tracking your calories, this is the easiest method to keep track of the calories and other nutrients. Every thing you need to know is on the box and you don’t have to guess the calorie or nutrient information. If you use a fitness app, you can scan them directly into you tracker log and track your consumption of various nutrients. Take note of the high sodium content in most. A minimum of 300 – 400mg. These number add up quickly so beware.

If you have high blood pressure reducing your sodium intake can decrease your blood pressure by 5 – 6 mm Hg and if your blood pressure is normal reducing your sodium intake can reduce your blood pressure by 2-3 mm Hg.

Consuming too much salt on a daily basis is easier than you may think. The aforementioned examples are just few sources that people usually over look. It is always best to read the labels of the foods you purchase and compare the serving amount to the actual amount you plan to eat. Whenever possible, consider making your own versions so that you know how much, if any, salt is added. If you keep a wary eye on the labels, you will not be unpleasantly surprised later with a high blood pressure.

How to Reduce Sodium in Your Diet : Six Ways To Reduce the Salt You Eat To Below 2300 mg Per Day

Eat like a Rastafarian

Sodium chloride also known as table salt is an essential component of a healthy diet. It plays a major role in balancing water in the body. But in the developed world we consume far more salt than we actually need. According to the Center for Disease Control (CDC) the American diet contains more than 3500 mg of salt per day. Conversely, many native human populations consume less than one gram per day like the Rastafarians also known as Rastas.

Rastas are a group of people know mostly in Jamaica and Ethiopia and they consume an I-tal diet. The diet is mostly plant based and meatless. The Rastas do not add salt to their food. Since their diet is mostly vegetable, they believe that all the salt the body needs can be found in the vegetables they eat. And they are correct. Although low, some plants naturally contain sodium. Most vegetable fall in the sodium free or low sodium category. To add flavor to their food, they use herbs. Therefore, it is possible to enjoy a meal without added salt.

Lower Your Blood Pressure Naturally

If you have high blood pressure or want to prevent high blood pressure the American Heart Association recommends consuming less than 1500mg/day. This low sodium diet option will decrease your blood pressure by about 5 – 6mm Hg.

Although this might not seem like a significant reduction, even a small decrease can prevent you from progressing to a higher stage in the blood pressure range. On the contrary you can also move to a lower stage with a decrease in blood pressure.

Given that eating too much salt is so bad for us, how can we reduce the amount we eat? Follow the six tips below and see how you get on.

1.Beware of Processed Food

Contrary to what you might believe the added sodium is not from table salt but is from processed and restaurant food. Due to our busy lives we eat out too much and turn to fast food for a quick meal. As much as three-quarters of the salt we consume comes from processed foods. Everyday items such as bread, soup, breakfast cereals, stock and processed meats, including sausages and ham, contain high levels of salt. It isn’t always possible to cook everything from scratch, but try cereals with no salt, like porridge or muesli, and stick to homemade soups and stocks. These can be made in large volumes and frozen for later use. If you have a large family, invest in a bread maker. You will reduce your salt intake and save money. Lastly, look out for salt in canned vegetables and choose those with no added salt. Here are some examples comparing natural and processed foods:

Salmon Raw 110 mg serving, canned 570mg, smoked 1880mg
Peas Raw Trace Canned 250mg

2.Don’t Add Extra Salt

Avoid adding salt to food during preparation or at the table. Remember, the more salt you consume, the more your taste buds rely on it to taste food. You can wean your taste buds off salt. As you reduce your salt intake your sense of taste will improve over a few weeks. If you do need to add salt, add it after you cooked and taste the food. Ask yourself if you really need that added salt.

3.Use Good Raw Ingredients When Cooking

Some food ingredients in pre-prepared meals are unrecognizable. If it has too many syllables or you cannot pronounce it or spell it you probably should not eat it. Preservative and salt is added to packed food to keep it on the shelves or in a bin for years. In addition, since salt is cheap, it is included in processed foods to allow the amount of expensive ingredients to be reduced. A 260z container of salt cost about $5-$7 US.

4.Spice It Up

Use alternative flavor enhancers like garlic, pepper, herbs, chili, wine and lemon juice. These will add flavor and make food more interesting without increasing the salt content. No MSG. Choose low sodium soy sauce. Sea and Kosher salt also contain sodium so use them sparingly.

5.Eating Out

The cooks in restaurants don’t care about your health. Nor do they track the amount of salt they add to the dish. Don’t bother asking about salt content when eating in restaurants. You will not get a correct amount. It’s best to assume it’s high. Additionally, be aware that condiments such as tomato ketchup, salad dressing, mayonnaise and soy sauce can contain high sodium levels.

6.Track Your Salt Intake

Be salt-aware and try to stick to the daily target of 2300mg or fewer per day. Food labels now display salt content, so check these carefully. Be aware that the sodium content may be given rather than the salt content. Multiply the sodium value by two-and-a-half to calculate the salt content, e.g., one gram of sodium is equivalent to two-and-a-half grams of salt.

Sometimes it hard to figure out the serving size of food. The package is not always clear and it gets confusing when you start adding ingredients . For instance, when you are making pancake and you add the dry mix plus butter , egg and whatever else it calls for, can you really calculate the sodium content correctly? Remember, unless stated the nutrition information is not per package but per serving. Look for food with the below amount of sodium as follows:

No added Sodium
Vey low sodium- 35mg or less
low sodium-140mg or less

Dieticians are experts on food and nutrition. They spend years in school studying how food affects our body. Talk to a dietician if you can. They can further guide you on how to manage your sodium intake.

What Is Salt Used For?

What Is Salt?

It is something that almost everyone keeps in their kitchen. It is the fresh, sharp taste of the breeze coming off the seashore. It is necessary in our world so that “life may always have flavor,” according to the famous and heart-warming 1946 American movie, It’s a Wonderful Life. So what is salt, how is it produced and used, how does it affect our health, and how can we use it wisely?

Salt is a water-soluble crystalline compound otherwise known as sodium chloride, with the chemical symbol NaCl. It looks white when it is in small crystal form, and transparent when seen as large crystals. It is found naturally in sea water and as rock salt.

Sources

Salt is produced by evaporating sea water and underground salt deposits, and by mining rock salt. It is the world’s most plentiful non-metallic mineral, and although the world uses over 250 million metric tonnes each year, scientific estimates cannot predict a time when the supply will run out. This is because the amounts found naturally underground and in the ocean are immense, and some salt is naturally recycled in nature.

Uses

Sodium chloride has many uses, some commonly known, and others more obscure.

For thousands of years salt has been used as a preservative for food.
Taken orally, it can be used as an emetic to induce vomiting.
It is a popular and common seasoning for enhancing the flavor of food.
Salt is used for road maintenance on snowy roads to melt the ice and snow and prevent it from freezing again.
Manufacturing industries use it in their production processes for a huge range of products, a few of which are: clean water, chlorine, medications, detergents, cosmetics, cell phones, televisions, solar panels, glass, plastics and rubber.
It is employed as the perfect vehicle for supplying an iodine supplement to people who may otherwise be deficient in iodine, thereby assisting thyroid function, preventing goiter, and reducing the risk of impaired fetal brain development and intellectual deficiency.
It is found in fire extinguishers.
Sodium chloride solution, commonly called normal saline, is used medically as an intravenous fluid replacement, and a wound cleanser.
Livestock require significant amounts of salt.

Health and Diet

Sodium chloride is necessary for the health of the body, assisting with the maintenance of fluid and electrolyte balance, the relaxation of muscles, the regulating of blood pressure, and the transmission of nerve signals. A deficiency of sodium chloride might occur due to extended periods of vomiting or diarrhea, overuse of diuretics (expelling water from the body quickly), a very high fluid intake (diluting the existing sodium chloride), or as a result of kidney problems or some types of cancer. Symptoms of deficiency are: nausea or vomiting, headache, dizziness or fainting, disorientation and muscle cramps. In extreme cases, seizures, brain damage, coma and death could occur.

More common, however, are the health issues caused by excessive use of salt. It is a well-known fact that a growing number of the world’s population consume a diet which features a high intake of salt. The increased production and consumption of processed food is widely blamed for this unhealthy trend, as well as the popularity of fast food, and the tendency to overeat in general. Salt is added in significant amounts to processed food like salted meat, dairy products like margarine, bottled sauces and pre-prepared meals. Snacks such as chips, nuts, muesli bars and confectionery are also labeled as high-sodium products. In fact, more than eighty percent of the salt in our food is added at the table, while cooking, during processing, or in restaurant meals or fast food. Only a small amount is found naturally in our food, and this is usually as much as the body needs.

Too much salt in the diet can result in high blood pressure, which in turn increases the risk of kidney disease, and cardiovascular problems such as stroke and heart disease. This is especially relevant to those already susceptible due to existing health conditions or old age. The body knows to regulate the amount of salt in our system, and we develop thirst if our salt levels are too high, signaling the need for more water to dilute it.

An average teenager or adult requires approximately 1500 mg of sodium daily, while children require around 1000-1200 mg each day. 2300 mg is the upper limit that an adult can have in a day, and exceeding this amount increases the risk of developing health issues. Approximately 40% of salt is called sodium, so when assessing the amounts in food, it is the sodium levels that are often counted.

Make Good Choices

With some thought, however, it is easy to make the right choices and reduce our salt intake if we need to, while still enjoying the essential benefits that salt provides for our body.

Read food labels and choose low-sodium options.
Eat more fresh and natural food, avoiding unnecessary packaged and processed food, or pre-seasoned or flavored meat.
Cook at home, where you can control what you add to your meal.
Choose foods with less than 350 mg of sodium per serving.
Eat a variety of healthy grains and cereals, especially those with low salt or none at all, such as barley, rice and quinoa.
Reduce the amount of snacks, particularly those with excessive amounts of salt, like chips or salted nuts.
Buy smaller sized meals when eating out.
Use spices and herbs to increase the flavor of meals, without relying on adding too much salt during cooking or at the table.
Encourage family members to eat fresh fruit and vegetables for snacks.

While salt remains both a friend and a foe, it is still an integral part of the daily maintenance of our body’s health, and a major contributor in the manufacturing of a huge amount of the world’s man-made products. Using it wisely is best, and keeping it to a safe level in our diet is important for a healthy, happy life.

Lower Blood Pressure Naturally without Medications

If you are reluctant to take medications to decrease your blood pressure or perhaps you are having a hard time reaching and maintaining your targeted blood pressure goal, do not worry. Worrying causes added stress and only makes it worse. Instead, you should check out activities listed below that can help you achieve your blood pressure goals without adding medications.

There is an activity that fits your situation and personality. You might discover something that you like and can stick to. But you might also find that you have to remove yourself from people, place, and things that might be hazardous to your health. Just explore.

You are What You Eat

Food is one of the main contributing factors to high blood pressure. It’s no secret that we like to eat and enjoy a good meal. Look at the size of our plates and waist line. These are good measurement tool that tells us and the world that we are overeating food.

It’s our over-hyped taste buds that get us in trouble and causes us to overindulge in our favorite treats.

From salty to sweet and everything in between there is a treat for every taste bud. Also, the food that you enjoy eating the most depends on your culture. For this reason, dieting is difficult for many.

Even when we know that we are possibly eating our way to an early grave, we still part take in sweet treats way more than we should. And we never just take “one bite,” and we are always starting our diet the next day. No wonder we have high blood pressure, diabetes and high cholesterol. All of these are attributed bad food.

Have no fear. There is still hope for you, me and the old lady. However, you will have to make adjustments to your food selections.

Did you know that you can eat your way to good health? This is especially important if you have high blood pressure, high cholesterol and diabetic. You can prevent and control high blood pressure by eating more blood pressure friendly foods like the following:

Yogurt

Rich in potassium, magnesium, and calcium, three minerals that help with the regulation of blood flow, yogurt has shown significant promise in reducing blood pressure naturally. A daily dose of low-fat yogurt is necessary, and research has shown that daily yogurt decreases the risk of developing high blood pressure by over 30%. But if you do not like yogurt here is some other options.

Foods High in Calcium

Cheese Products
Milk Products
Tofu
Sardines
Dairy Products
Fortified Cereals

Foods High in Potassium

Baked Potato
Beet Greens
Adzuki Beans
White Beans
Plain Yogurt
Sweet Potato
Atlantic Salmon
Soy Beans
Peanuts
Avocado
Spinach

Foods High in Magnesium

Pumpkin Seed
Swish chard
Spinach
Edamame/baby soy beans
Beans (any variety)
Almonds
Black-eyed peas/cowpeas
Pumpkin or squash seeds
Brazil nuts

Black Tea

Full of flavonoids, black tea has been shown to help lower blood pressure by small amounts. Although not a hugely significant finding, even the most minor changes can reduce the risk of developing high blood pressure. Researchers have revealed that flavonoids may help relax blood vessels which then results in lower blood pressure.

There are other ways to lower your blood pressure naturally. They can also help improve your overall well being.

Volunteer for a Charity or Event

At first, most people don’t volunteer to gain benefit for themselves. Volunteering for some is just giving back to society. If you ask them, they will say they do it to help others. They then start to find out some of the benefits they also gain such as stress reduction and happiness knowing they have made a positive difference in someone else’s life. If you have volunteered, then you know what I mean. If you have not then you need to try it. If you have a food bank in your area, sign up and try it out. Giving from the soul is good for the heart. Local charities are always looking for a few volunteers, and just a quick search online will result in plenty of opportunities

Walk a Dog

Pet ownership has many benefits, and that includes an overall improved mood and an increase in exercise levels. Walking at least 20 minutes a day with a dog will alleviate stress, which is a natural way to reduce blood pressure. Even those who don’t own a pet can reap benefits from this exercise by going to a local shelter and offering to be one of the dog walkers.

Listen to Music

Soothing music is used by many at the end of a stressful day, but we often do not know why soothing music is helpful. Soothing music slows down the heart rate, decreases breathing rate, and lowers blood pressure naturally. Whether classical, new age or love songs, any music that is slow and soothing can do the trick. In the alternative, music that is upbeat will increase heart rate and may help improve levels of exercise and activity

Exercise or Be More Physically Active

Moderate aerobic exercise, 30 minutes a day, will improve cardiovascular health and, in turn, reduce the risk of developing hypertension. People who start to exercise on a regular basis, either in a fitness class or by going for a brisk walk, will see significant improvement in their blood pressure without the use of medications. According to the American Heart Association, exercise can decrease your systolic (top number) by 4-9mm Hg.

Foster Positive Relationships

Detoxing from a bad relationship can help reduce your blood pressure. Toxic relationships can be stressful, burdensome, draining and unfulfilling. The constant arguing and fighting can be disastrous for your health. Do you get headaches or feel drained after an argument? Do not get me wrong. We don’t all think alike. Seven brothers, seven different minds. Therefore, from time to time we will have disagreements with our loved ones. But if you feel exhausted after an argument then its time to make some changes. The exhaustion that you feel is a sign of the stress hormone cortisol.

Stay Calm and Be Still

Sitting still and focusing your mind on one object or thing is almost impossible for some people. However, studies have shown that meditation is very helpful in reducing stress in the body because it decreases the stress hormone cortisol. Cortisol in high amounts can cause high blood pressure.

Enjoy Massage Therapy

A good massage can help relieve stress, pain, and tension in the muscle. Physical touch by a human hand during a massage also sends a positive signal to the brain causing a sense of relaxation and peacefulness in the mind and body.

Start Coloring

Coloring books are not only for children. The adult version of coloring books allows you to be free, creative and mindful. This is an activity that you can do with your entire family that can cultivate a positive relationship within your family. Also, the color spaces are so small that it forces you to be mindful and in the moment.

As we get older, due to our family and work commitments, our lives can become very stressful. A huge contributor to high blood pressure is stress. This can be through a direct or indirect path. Some are obvious while some are not obvious. Amongst other things, we make bad food choices when we are stressed. Therefore, finding activities that can help us decrease our stress level will also reduce our blood pressure.
With just a few changes, we can control our blood pressure and reduce the risk of stroke and heart disease without medication. From coloring books to exercise lifestyles changes can make a big difference in overall health.