sodium intake, hypertension and weight loss

lena_walt

Anyone else watching their sodium intake and having a rough time counting calories with sodium? I have to find foods that have no salt and still maintain 1200 calories,,it really is not easy. I am not a salt shaker, but it seems like most everything contains sodium. Any hypertensive folks out there going through this?

raefrog

I did Medical Weight Loss program which is also a low sodium diet. On their diet I was not allowed to eat anything pre-prepared aka frozen "lean" foods. I learned to cook my own meats with garlic or onion salt and used the salad spritzers which had a lot less salt than normal dressing. To reduce the sodium think 50's cooking. Fresh fruit, fresh veges, meat or beans for protein, and whole grains. Shop the outside of the supermarket, and don't even tempt your self with "inside".

blandwriter

I have a kidney disorder, so watching sodium is very necessary for me. It's hard to accept, but processed food contains ridiculous amounts of sodium. Even something as low calorie as Laughing Cow cheese has a buttload of sodium compared with the calories.

When I was first diagnosed, I started reading labels on everything. I don't eat canned soup (even the brands that are so-called lower sodium) and generally avoid frozen dinners. I pretty much cook everything so I can control the sodium, even to the point where I make my own chicken stock. It's just what I have to do to preserve my kidney function (and, hence, life).

lena_walt

bump

idahopacker

Hypertension, weight loss and sodium intake are a problem for me. Nearly a year ago, my doctor recommended that I try the DASH diet. I purchased The DASH DIET Action Plan by Marla Heller (dashdiet.org) and it includes a 28 day menu for 1200 calories per day.

When I started tracking sodium through the MFP food tracker, I was amazed at how much sodium is in unprocessed (natural) foods. I was floored by the sodium in processed foods and try not to shop for grocery items in the center isles. The perimeter isles usually have the natural foods (dairy, meats, fruits, vegetables...). Once in a while I wander into the center isles for in search for low-sodium canned items.

LReneeWalker

Cheese amazes me... I never knew it was so loaded with salt!

wftiger

Cheese amazes me... I never knew it was so loaded with salt!

Swiss cheese is low in sodium. Only one I mostly buy now. Also, Sargento has a low sodium line. I have only found it at Walmart but sure other stores probably carry it. That is still higher than Swiss. The Swiss I buy from Sam's Club only has like 35 mg per slice which is super low for cheese!

idahopacker

Thanks for sharing your find on low -sodium cheeses.

angelcop74

There are LOTS of us! Feel free to join our group, and post anything any time! There are a few active members that are very supportive! Add us
http://www.myfitnesspal.com/groups/home/3604-hypertension-kick-punch

nessamelda

It's one of the scary things about tracking macro nutrients, just how much hidden sodium there is in things. I've been tracking for the last week, making very little change in my diet, just reducing snacks, and seeing where calories and sodium are coming from. I hadn't realized quite how much processed meat I was eating, and cheese, all of which are awful for sodium and fat. I need to drop the cheese, processed meats, canned soup (get organized and make my own) and reduce bread consumption. Maybe go back to home made bread where I can control the salt added, although I find portion control very difficult with home made bread! I thought because I wasn't adding salt to the food I cooked or at the table I would be doing Ok. But it is not so.

I've had high blood pressure since the birth of my second child 13 years ago,(I had gestational hypertension which just never went away). My weight (including being 15 kgs lighter and much fitter than I am now) never made any diffence, but I've never really looked at salt intake, and it's probably about time I tried.

palmerig88

Are you salt sensitive. Idk if I am or not friend me if u want I have hypertension next follow up soon we could help each other!

nessamelda

I've no idea if I'm salt sensitive-one of the aims of this tracking exercise I am doing at the moment is to see if I am. I know that my hypertension is not particularly sensitive to diet and exercise as I got down to recommended body weight and a pretty low percentage body fat with heavy (and I mean heavy!) weight lifting for several years and it made zero difference to the blood pressure readings. Then I had a herniated disc in my back and tore my ankle ligaments apart which stopped the exercise in its tracks and I put most of the weight back on again. And not a change in the blood pressure.

But it's not healthy to be this heavy and do this little exercise-I've got early signs of osteo arthritis in my knees and ankles and the extra weight isn't doing them any good. So I plan to gradually increase exercise and see what my back and joints can cope with, reduce the amount of junk I am eating, watch portion size, and track sodium and caffeine to see whether that makes a difference.

palmerig88

At least you have a plan in place. I'm assuming the weight coming off will lower mine although the first 10 pounds didn't.

kc5lei

Same here - the processed foods and canned goods are loaded with tons of it. I wish the app allowed you to SET the sodium limits to 1500 or whatever your goal should be. I don't like it stating your goal. I am a new heart patient and need to not only monitor but learn to limit this number; and to me it is more important than my calorie intake!

susannamarie

Same here - the processed foods and canned goods are loaded with tons of it. I wish the app allowed you to SET the sodium limits to 1500 or whatever your goal should be. I don't like it stating your goal. I am a new heart patient and need to not only monitor but learn to limit this number; and to me it is more important than my calorie intake!

You can, on the website at least it's my home -> goals -> change goals -> custom -> set it to whatever you want.