Sodium Rant on local restaurant food!
SusanHill6
Posts: 11 Member
Hubby treated me to Popeye's Chicken for lunch today. It had 2200 mg of sodium in what I ate and I didn't even eat the whole meal. It through my sodium way up over 4400 mg for the day! No wonder American's have high blood pressure. I'm trying to watch my sodium intake. Even in store bought foods, some of the sodium levels are way too high. What do you do about sodium intake in this case?
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Make as much as you can from scratch. Most pre-prepared foods have a lot of sodium, because it is a cheap and easy taste improver. Not a lot of choice but to cook from scratch, and that way you are in control.4
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Current thinking is that 2200 mg of sodium per day is too low. 5000 mg is considered to be ideal.
This video of Dr Salim Yusuf (world renowned cardiologist) discusses sodium at about 7 minutes into this video.
https://www.youtube.com/watch?v=oTLeP9viV9M
If you still think sodium should be lower, I would avoid eating out, or eating pre-packaged/pre-prepared foods.5 -
Just got back from a sailing vacation in the BVIs, with first-and-last evening in St. Thomas. For the most part, it was easy to make apparently decent shoreside dinner choices, with the exception that most things were very salty (relative to our at-home habit), and it has taken a couple of days for the salt weight (water, mostly) to purge out of our systems. While sailing, we ate breakfasts and lunches aboard, with lots of fruit snacks during the day, and about half our dinners. Onboard meals included more commercially-prepared components than we use at home and shoreside meals were salty, sometimes "hidden" in exotic tastes. I woke a lot at night with "dry salt mouth" which let me know that I was above normal intake.
I'm an older guy, and judiciously watching my sodium intake. Because I also cut my leg (what we sometimes call "boat bites") during the trip (performing first aid from a self-prepped "wound kit"), I saw my doctor immediately on my return. Measured BP in the doctor's office was above my norm. The "salt purge" we've been doing this week has dropped off the several pounds of water weight, and, I hope, the additional BP.
I keep my sodium levels (with MFP tracking) to around 2300 mg/day or less; I do mostly at-home food prep and cooking, so that our sodium levels are kept reasonable. If I took in 5000 mg as the video suggests, I'd be pickling myself, LOL! I often experience "salt mouth" at night if I'm not careful when eating out.3 -
SusanHill6 wrote: »Hubby treated me to Popeye's Chicken for lunch today. It had 2200 mg of sodium in what I ate and I didn't even eat the whole meal. It through my sodium way up over 4400 mg for the day! No wonder American's have high blood pressure. I'm trying to watch my sodium intake. Even in store bought foods, some of the sodium levels are way too high. What do you do about sodium intake in this case?
In that case I try to up my liquids for the rest of the day and start over tomorrow.
I do a lot of cooking at home and buy lower sodium products. If I do want fast food, I go through the nutritional information on the website before I go and find something I can fit in.2 -
Current thinking is that 2200 mg of sodium per day is too low. 5000 mg is considered to be ideal.
This video of Dr Salim Yusuf (world renowned cardiologist) discusses sodium at about 7 minutes into this video.https://www.youtube.com/watch?v=oTLeP9viV9M
If you still think sodium should be lower, I would avoid eating out, or eating pre-packaged/pre-prepared foods.
Personal experience is that when I eat more sodium my blood pressure is higher even with blood pressure meds, it's lower with sodium under 2000 a day. This is with using a blood pressure cuff at home to watch it.7 -
If you are watching your sodium you might prelog your food and make some different choices at other meals. Restaurant food will often be high sodium. Check nutritional information online of restaurants you frequent.
Check labels on packaged foods you are buying at the grocery store.
http://my.clevelandclinic.org/health/articles/your-sodium-controlled-diet
http://www.uofmhealth.org/health-library/uz16701 -
Eat low/no sodium added foods, more fruits and veggies (some veggies have more sodium than you think; celery for one), cook from scratch (though sometimes that doesn't help).
I eat a lot of processed/packaged foods and keep my sodium under 2300 mg a day. It sucks a bit because some of the low sodium foods are higher in calories than the lower calorie ones (breads, cheese, spreads). I found a bread with 95 mg of sodium and 100 cals per slice, so I have half a sandwich which isn't satisfying.1 -
Homemade from-scratch food is the way to avoid it. I agree that it's very annoying. I'm very sodium sensitive, so I don't eat out much or buy convenience foods.2
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As others have said, cook your own food from scratch. Cook extra and divide it up into single serving portions and freeze for other meals. Packaged foods and restaurant food usually has added sodium and sugar.1
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I offset higher sodium items with as many no-or-low sodium items as I can so that I have an overall lower sodium intake. I use unsalted butter. I eat the lower-sodium frozen dinner options and supplement them with sauceless steam-in-bag veggies. I don't use mustard or soy sauce or any spice mix that includes sodium. If I want canned soup, I get the lowest sodium version that I can and supplement with sauceless steam-in-bag veggies.
As for restaurants, most have online nutritional information so that you can make better but still satisfying choices before you go. If I plan to eat out, I plan for the other meals that day to be lower sodium than I usually have for those meals.1 -
Just assume that anything you eat that you didn't make yourself, at home, is going to have WAY more sodium than you'd think/want, and probably more fat. It's the "price" we pay for convenience, IMO.4
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Current thinking is that 2200 mg of sodium per day is too low. 5000 mg is considered to be ideal.
This statement is very misleading. There are still a number of doctors and nutrition experts that recommend lower sodium levels. I imagine most would recommend < 5000 mg per day as a general rule.5 -
Need2Exerc1se wrote: »Current thinking is that 2200 mg of sodium per day is too low. 5000 mg is considered to be ideal.
This statement is very misleading. There are still a number of doctors and nutrition experts that recommend lower sodium levels. I imagine most would recommend < 5000 mg per day as a general rule.
True. Doctors are not often up to date in food nutrition or meta-analysis.1 -
SusanHill6 wrote: »Hubby treated me to Popeye's Chicken for lunch today. It had 2200 mg of sodium in what I ate and I didn't even eat the whole meal. It through my sodium way up over 4400 mg for the day! No wonder American's have high blood pressure. I'm trying to watch my sodium intake. Even in store bought foods, some of the sodium levels are way too high. What do you do about sodium intake in this case?
Eat more whole foods...eat out less.
Pretty much any restaurant food is going to be a sodium bomb. Processed foods generally have a lot of sodium too as it is a preservative...shelf life and all that jazz.
If you're worried about it, eat more whole foods...cook your meals using scratch, whole ingredients and minimally processed ingredients...otherwise look for lower sodium options.
ETA: Popeye's is a national fast food chain, not "local"3 -
OT I know -- but how is Popeye's, a big national chain, "local"?2
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Nothing bad with having a high sodium meal once a while unless you have some kidney problems. Your body is very good at regulating electrodes or you'd be dead long ago.2
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Another tip regarding home cooking: always have lemon and lime juice on hand. Sometimes you taste something and your palate has been conditioned to think something needs more salt, but citric acid actually does the trick.
I pour salt liberally on whatever I eat. Since most of my food is homemade, though, it hasn't been an issue. I've always had low blood pressure.2 -
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augustremulous wrote: »Another tip regarding home cooking: always have lemon and lime juice on hand. Sometimes you taste something and your palate has been conditioned to think something needs more salt, but citric acid actually does the trick.
I pour salt liberally on whatever I eat. Since most of my food is homemade, though, it hasn't been an issue. I've always had low blood pressure.
You probably are eating a lot more sodium than you think, even if it's homemade, but if you don't have any health complications that need you to eat less it's not a huge issue.0 -
Any place like Popeyes will be high. Any prepared convenience food are suspect.
Cook your own if you are serious. I have had to go back on BP meds after moving to altitude. My new doc, shiny young lady, told me to change some things. No nsaids, benedryl, no mention of sodium! I didn't specifically ask since I eat low sodium, I think the medical opinion is changing.1 -
It's not just HBP. Kidney issues can really be affected by sodium.3
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The Cliff Notes on Dr. Yusuf and sodium.
If you're hypertensive, limit sodium.
If you're not hypertensive, get 5000 mg.
Why?
Sodium is the first line of defense to infection.
The Yanomamo Indians of South America get no salt and have no heart disease. They die of infections at an average age of 32.
That is one of the most valuable videos I've seen in the past year!!
"Big Fat Surprise" by Nina Tichels is endorsed by him.
Overall, dairy fat is protective. Red meat is neutral. White meat is slightly protective.
Carbs are bad. Stay below 40% of total calories from carbs.
Fruits and legumes are protective.
Vegetables are neutral.
Eggs are good.
I'm definitely going to bookmark this one.
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nothin'0
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As appealing as it is not not have to think about sodium, it's not what the well done research shows. If these 5000 mg studies could be reproduced by others outside of the organization recommendations might change, but so far these results have only been found by one organization and not repeated by others. http://www.ctvnews.ca/mobile/health/experts-slam-studies-questioning-the-need-to-cut-sodium-intake-1.1958512
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Thanks for all the comments. I usually cook HEALTHY meals at home and keep my sodium around 1500 mg. I have swelling and high BP. I think food chains should be responsible businesses and control the sodium in foods they serve. No wonder Americans have high BP, heart problems etc! We don't eat out often. I can tell when I have too much sodium. I did drink a lot of water that day too, which did not help any.1
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SusanHill6 wrote: »Thanks for all the comments. I usually cook HEALTHY meals at home and keep my sodium around 1500 mg. I have swelling and high BP. I think food chains should be responsible businesses and control the sodium in foods they serve. No wonder Americans have high BP, heart problems etc! We don't eat out often. I can tell when I have too much sodium. I did drink a lot of water that day too, which did not help any.
Or people could research what they eat before hand and make the decisions that are best for them, instead of always blaming food chains or food manufacturers. Be responsible for yourself and don't expect others to do it.3 -
As appealing as it is not not have to think about sodium, it's not what the well done research shows. If these 5000 mg studies could be reproduced by others outside of the organization recommendations might change, but so far these results have only been found by one organization and not repeated by others. http://www.ctvnews.ca/mobile/health/experts-slam-studies-questioning-the-need-to-cut-sodium-intake-1.1958512
I met with my shiny new young DR about hypertension and later asked about sodium. Her recommendation was under 2000mg daily. I asked as a patient with hypertension but she felt that under 2kmg daily was good for all. YMMV.0 -
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You are actually agreeing with me. It's what my doctor also said to me with hypertension and kidney stones.markrgeary1 wrote: »As appealing as it is not not have to think about sodium, it's not what the well done research shows. If these 5000 mg studies could be reproduced by others outside of the organization recommendations might change, but so far these results have only been found by one organization and not repeated by others. http://www.ctvnews.ca/mobile/health/experts-slam-studies-questioning-the-need-to-cut-sodium-intake-1.1958512
I met with my shiny new young DR about hypertension and later asked about sodium. Her recommendation was under 2000mg daily. I asked as a patient with hypertension but she felt that under 2kmg daily was good for all. YMMV.
I went over today, but with work I've been keeping in the 1500-2000 mg range most days.
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