Sodium Shock!

chrisdykes

So, I've be diagnosed with high blood pressure and I check my BP everyday. I'm trying to lose weight and lower my sodium intake. I made a goal of 1500 mg of sodium per day and I've stopped adding any table salt or salt-containing spices to my food. On MFP, I just today added sodium as a nutrient to track in my food tracker and THAT has been an eye opener. Did you know that 250 grams of celery has 196 mg of sodium? 4 egg whites 220? But the worst was an onion soup mix with 4,560 mg of sodium!!! Good grief, I am really gonna have to look at the food I'm eating. Any hints from others trying to restrict sodium welcome!!

electricmeow

My family drastically reduced their sodium intake by shopping at Trader Joes and getting all their low sodium alternatives. They have a lot to choose from. You eventually get used to it. Sadly, all soup is going to have lots of sodium, but actually I've found the low sodium soups to be good if you can add your own chili powder, maybe some garlic and cayenne. Personally, I've never had a problem with sodium, but my mom raved how great she felt and even slept better!

deannakittygirl

I have found that the more processed stuff you avoid the better. I don't really restrict my sodium on purpose but as I eat healthier I find I have gotten used to eating way less sodium. in fact when I do eat some things I used to eat I find them unpleasantly too salty. my weekness is cheese though. I just drink more water. I understand it being medically necessary for you so to just drink more water is not going to be enough for you. you will get used to less sodium it just takes time.

mpf1

I recently had the same shock. I have cut down my table salt use, incredibly I never logged the table salt but was still over. I bought reduced sodium salt and soy sauce for cooking. I would like these tips as well!

chrisdykes

Thanks! I'm heading to Trader Joe's tomorrow! Clearly the soup mixes have to go. If I had not eaten the two packages I ate today, I would have been under 1,500 mg.

Trapwolf

me too, i just discovered i was having dbl what i should, im also wanting tips

eviec1

I've been watching my sodium, too, and definitely cut back on anything processed. I have had to be very diligent in reading labels and have found lower sodium replacements for some of my regular foods. As far as eggs go, really lift the lids and read each brand's nutritional info. I have found eggs that were lower in sodium than others just by really digging in and looking around the dairy case. One thing that was a huge disappointment to me was how much sodium is in a couple of Claussen pickle slices for sandwiches. It was like 500mg or something for 2 slices!! Totally bummed me out. Now I just use some thinly sliced cucumber with a touch of vinegar to try and get that crunch I like on my sandwich.

Another thing to think about is, when you're using the database here, you have to check and double check that the nutritional info listed here is the same as what is on the item you're eating. When possible, I don't use anything generic and input the information for the actual brand I'm using. Some things are just plain listed wrong on here, too, just be a super sleuth about it. Good luck to you!!

One more thing, I am not great about it every day but, feel free to check out my diary and see what kinds of things I've been eating. Some days are better than others but, you may find some good info there. I'm still trying to find that happy place for sodium but have drastically changed what I was eating from the beginning of my journey here.

pattydi

I started this journey in January taking 3 different meds for my blood pressure... I now take 1 and will be off it very soon... Sodium was, and will always be, my enemy! I try very hard to stay as close to 1000 mgs or less a day.... I don't use salt in any food and stopped eating anything out of a tin can.... It's not always been easy... I grew up in a big Italian family, and garlic salt was like water in our house... we put it on everything... even popcorn...lol. I found that Mrs. Dash has some really tasty seasoning variations that really help to spruce up your meal. I only eat fresh veggies, or frozen sometimes, and I never eat frozen dinners..OMG they are LOADED with sodium.. also most foods that are labled fat free or low fat have more sodium in them then the regular stuff does. It's a real eye opener when you start paying attention to lables...

chrisdykes

I use a lot of garlic and I do like Mrs. Dash. Chili powder and cayenne pepper is a great idea for me as I love hot and spicy things. I use a lot of salsa and find this is high in sodium. I am totally off the frozen dinners. Thanks for all the hints!!

Canderson58054

My mom is on a low sodium diet (1k-1500) I know she was telling me alot about certain foods she couldnt even think about touching anymore, as it was a shocker to her as well. Ham is a big one for sodium too. Also, the more processed the food, the higher sodium content it usually has. Good luck to you, reading the labels will help alot!

saraann4

I know the feeling. I was borderline with HBP. I always track sodium now. The crazy thing is most of the low cal, fat free stuff you find is loaded with more sodium than the regular stuff. They gotta make up for the taste somehow. I don't add salt to anything anymore.

HMM163

I use Penzeys Spices for most of my spices because they have a lot of salt free spices. Just type in low sodium recipes and a couple of web sites will come up. A good cookbook is 500 Low sodium recipes by **** Logue. I hope this helps because I am trying to get down to 1500 mg of sodium a day right now I am at 2000 mg a day and usually under it. The main problem is fine a good recipes for a soup base. Good Luck. You can check my dairy with you want a friend.

mensasu

So, I've be diagnosed with high blood pressure and I check my BP everyday. I'm trying to lose weight and lower my sodium intake. I made a goal of 1500 mg of sodium per day and I've stopped adding any table salt or salt-containing spices to my food. On MFP, I just today added sodium as a nutrient to track in my food tracker and THAT has been an eye opener. Did you know that 250 grams of celery has 196 mg of sodium? 4 egg whites 220? But the worst was an onion soup mix with 4,560 mg of sodium!!! Good grief, I am really gonna have to look at the food I'm eating. Any hints from others trying to restrict sodium welcome!!

I don't worry about naturally occurring sodium in foods. I do avoid processed foods with salt added (and thats almost anything in a box or can - must read labels) and rarely eat at most restaurants. I find its easy to stay under 1500 if I just "eat clean". I find on days when I do eat out or cheat on a processed food I retain water and my BP goes up.

malicent

Bread is one of the types of food that contain a lot of sodium, although you may not taste it at all.

Hood25

My husband has HBP too so i've been shopping for lower sodium stuff for him too. I season things with salsa a lot but it took me awhile to find a low sodium salsa. Clint's salsa is super low and he loves to put it on his breakfast foods and of course tacos and burritos. I only have a few tips:

Exercise and sweat, drink plenty of water, eat whole wheat buns and breads, experiement with herbs and spices for flavoring, measure your foods out because then you know exactly what your getting. I also only use a portion of packets that come with rice and my husband doesn't know the difference. I also wait till last to season his foods so it doesn't get lost in the cooking process.

try not to stress out. I read an article the other day that your body holds onto sodium when it is stressed. It mentioned a typical day stressed from driving makes you hold onto sodium the equivalent to a small fry and if it you have a really stressful day it holds on to way more. Very interesting. sorry don't know the exact article to direct you to it.

Good luck

swthrtsmrf

Bump for later.

yesiam07

i am limited to 900mg a day the best advice i can give you the things that say low fat/ fat free/ reduced fat means more sodium because they lower that stuff they have to add in more sodium to taste better

SprinklesNSparkles

Greetings, I am on a low sodium diet as well. I had a stroke brought on by uncontrolled hypertension.

It is a challenge to be sure, but doable. Basically, processed = higher sodium and that includes breads/pasta for the most part.

If you eat fresh fruits and vegetables with lea protein thrown in you shouldn't have any problems.

_Kitten_Kate

I have found that the more processed stuff you avoid the better. I don't really restrict my sodium on purpose but as I eat healthier I find I have gotten used to eating way less sodium. in fact when I do eat some things I used to eat I find them unpleasantly too salty. my weekness is cheese though. I just drink more water. I understand it being medically necessary for you so to just drink more water is not going to be enough for you. you will get used to less sodium it just takes time.

Yep! avoid the processed stuff....

On another note...
first.. I'm not a doctor...
But you do need sodium in your diet... and 2000-2500mg is normal.
Sodium is the least of the things that will help lower your blood pressure.
Yes it will help... but so will cardiovascular exercise... walk... and walk some more.
Avoid processed food.. avoid too much added salt.
I wouldn't worry about the sodium found naturally in foods...
focus on the extra added in when you cook.
Don't eat out as much... lots of sodium there.
Eat as fresh as possible.

sharleengc

I've recently started tracking sodium because I've noticed that as I lose more weight, I can really taste the sodium in certain foods. I'm not actively trying to avoid anything, I'm mostly just starting to track so I can be aware of what foods really have high sodium vs the ones that I think do. So far, they've been pretty close.

I haven't started really trying to avoid certain foods yet but when given the option, I definitely buy the low sodium option

AndreaGrace29

I found this recipe for replacing cream-of-whatever soup in recipes. it works great!!!. the recipe makes 9 uses (or substitutes for 9 cans of whatever soup), so it breaks down to only adding 130 cals, and 84g Sodium each time you use this to replace one can of soup. I hope this makes sense! lol



2 cups skim milk powder
1 cup cornstarch
1/4 cup low-sodium instant chicken bouillon granules (Use vegetarian mock-chicken bouillon to make this recipe vegetarian.)
2 tablespoons dried onion flakes
1/2 teaspoon pepper

Directions:


Combine all ingredients and store in airtight container.

To substitute for one can of soup, combine 1/3 cup of the mix and 1-1/4 cups cold water.

Whisk well, and cook and stir over medium heat until thickened.

Vegetables sauteed in a little water and then drained are wonderful added to this soup to make "cream of -- ". Substitute tomato juice for the water for a tomato cream.

I found this on cooks. com - Low Sodium/Low Fat Cream of Soup Mix Substitute



Try to avoid lunch meats, cheeses, and cream of whatever soups. Onion soup mix is horrible too, and so is packaged taco seasoning unless you get the low sodium kind. they also have other low sodium seasonings out there, no sodium bouillon, and even a no-sodium table salt replacement. I think it's called Nu Salt. I'm new to the sodium tracking too, so thats all I got for now! lol

Tammy518

Well, I too would like to know how I could watch my sodium intake when its in everything we eat. Heaven forbid eat out 1x. I never realized how much sodium affected me but my husband mentioned it to me. I couldn't lose weight no matter how much under my calories I stayed nor how healthy I seemed to eat plus my hands and feet would stay swollen a lot.

It never occurred to me that my sodium was the cause of not losing weight but I think he was right, my husband that is, but don't ever tell him I said he was right about something lol

So if someone wants to be kind and post how us poor folks can handle a low sodium diet and not go broke that would be very generous of ya.

Awkward30

I don't restrict sodium, and tbh, I don't really care how much I consume... but when I don't eat anything from a can or lunch meat, I tend to be around or under 1500. It's really important to make stuff from scratch to lower sodium. Also, I don't know about your condition specifically, but in general the balance between sodium and potassium is supposed to be more important than the absolute number, so you could talk to your doctor about whether increasing potassium could offset the sodium difficulties. I was under 1k before my protein shake today and my diary is open... I had butternut squash roasted with pine nuts and sage and garlic and lean ground beef, a half dozen oatmeal muffins, tofu based mousse (not that good, but tofu is probably a good option for a low sodium food).

Pinterest could probably help you out!

Best

LesaDave

Have you thought of using Spike for a spice? It helps with flavoring your foods.

DiJackso11

Sodium shock is right. I have been on a low sodium diet for 2 yrs due to high BP and this is what you should know. There is a lot of hidden salt in foods, even your basic tap water. Check your labels constantly as there was an item I would treat myself to once a week and a few years ago it had only 12% of daily sodium. I just happened to look at it again a few months ago and it is up to 24% daily sodium intake. I started fixing my own food and bringing it to work for lunch. Stay away from turkey legs as they have sodium injected into them so ignore the "turkey is good for you" talk. No hot dogs, chinese food is out and eating in most restaurants is out unless you have a salad with oil and vinegar on the side. Salt is used as a preservative for food and it helps the restaurants keep their food longer therefore cost is lowered the more salt they use. I have learned to make my own pizza and it only takes me about 15 min to cut up everything and 15 min in the oven. Load it up with vegets and skim mozz cheese. Family loves it and they dont realize it is good for them. I do cook very lean ground beef or I put cut up chicken breast meat on it. I have learned to make a lot of things and leave out the salt. I never used salt on my foods before and was shocked when my BP became an issue. I did eat out a lot, especially fast foods, and this is where I loaded up on sodium I guess. So now its more vegetables and love sweet potatoe fries. Get frozen vegets and fries frozen. I also found canned tuna with no additional salt added at central market. Drink plenty of bottled water to flush out the sodium. Get used to eating at home a lot. It is better than eating at the hospital. My BP has caused me a few trips there over the past 2 yrs. No fun.

eating4balance

Here are my tips from looking at your food diary:

1. Make your own Homemade soup and use low-sodium or sodium-free options

Here is my basic recipe for chili:

1 pound lean ground beef, cooked and drained
1 large can salt-free tomato puree/sauce/paste
1 small can diced tomatoes
1 can black/kidney beans (reduced sodium or no salt added)
1 cup diced mushrooms
1 cup diced sweet peppers
1/2 cup diced onion
1 packet reduced sodium chili seasoning

2. Add veggies to egg whites to cut down on sodium.

3. Use Fresh salsa in place of canned brands by dicing up tomatoes, onions and peppers

4. Buy plain chicken and broil it yourself with pepper, onion powder, garlic powder, Italian seasoning and/or reduced sodium taco seasoning.

5. For baking purposes, buy reduced sodium/sodium-free baking powder and don't add any salt. You will get used to it after awhile!

6. Buy the salt-free varieties of canned corn, green beans, black beans, sauces, etc.

7. Make homemade fries out of vegetables like butternut squash, zucchini, sweet potatoes, etc.

8. Don't use the salt shaker. Instead find salt-free seasonings like pepper, onion powder, garlic powder, Italian seasoning, red hot chili pepper.

9. Ask for no salt to be added to your foods at restaurants.

10. Steam your own vegetables instead of buying the salted varieties from the store.

I hope this helps! Good luck

daylily2005

I'm not tracking my sodium for health reasons, but it's on my macros to look at as I follow how it affects my weight loss.

I found that all restaurant food is super high in sodium, as are processed foods--and definitely deli meats. I try to cook a lot of my own food, or buy Trader Joe's stuff. Even their "reduced guilt" which is their low fat options are pretty low in sodium (comparatively to other "low fat" stuff).

Cheese tends to be high as well.

leesehm

I find that anything that is mix-up from a powder is usually high in salt.
Dips, soups, juice

Also a lot of things that are low in calories/carbs/fat usually have to get their flavour from somewhere = salt.

briebear77

I've been watching my sodium, too, and definitely cut back on anything processed. I have had to be very diligent in reading labels and have found lower sodium replacements for some of my regular foods. As far as eggs go, really lift the lids and read each brand's nutritional info. I have found eggs that were lower in sodium than others just by really digging in and looking around the dairy case. One thing that was a huge disappointment to me was how much sodium is in a couple of Claussen pickle slices for sandwiches. It was like 500mg or something for 2 slices!! Totally bummed me out. Now I just use some thinly sliced cucumber with a touch of vinegar to try and get that crunch I like on my sandwich.

Another thing to think about is, when you're using the database here, you have to check and double check that the nutritional info listed here is the same as what is on the item you're eating. When possible, I don't use anything generic and input the information for the actual brand I'm using. Some things are just plain listed wrong on here, too, just be a super sleuth about it. Good luck to you!!

One more thing, I am not great about it every day but, feel free to check out my diary and see what kinds of things I've been eating. Some days are better than others but, you may find some good info there. I'm still trying to find that happy place for sodium but have drastically changed what I was eating from the beginning of my journey here.

I know this is not what the thread is about, but are you saying that eggs nutrition facts are under the lid of the carton? Maybe I'm just dumb but I have NEVER been able to find them. I thought they just didn't print the nutrition facts...

eating4balance

I've been watching my sodium, too, and definitely cut back on anything processed. I have had to be very diligent in reading labels and have found lower sodium replacements for some of my regular foods. As far as eggs go, really lift the lids and read each brand's nutritional info. I have found eggs that were lower in sodium than others just by really digging in and looking around the dairy case. One thing that was a huge disappointment to me was how much sodium is in a couple of Claussen pickle slices for sandwiches. It was like 500mg or something for 2 slices!! Totally bummed me out. Now I just use some thinly sliced cucumber with a touch of vinegar to try and get that crunch I like on my sandwich.

Another thing to think about is, when you're using the database here, you have to check and double check that the nutritional info listed here is the same as what is on the item you're eating. When possible, I don't use anything generic and input the information for the actual brand I'm using. Some things are just plain listed wrong on here, too, just be a super sleuth about it. Good luck to you!!

One more thing, I am not great about it every day but, feel free to check out my diary and see what kinds of things I've been eating. Some days are better than others but, you may find some good info there. I'm still trying to find that happy place for sodium but have drastically changed what I was eating from the beginning of my journey here.

I know this is not what the thread is about, but are you saying that eggs nutrition facts are under the lid of the carton? Maybe I'm just dumb but I have NEVER been able to find them. I thought they just didn't print the nutrition facts...

Yep. Just inside. Some grocery stores carry local farm eggs though, which wouldn't have the nutrition facts. Maybe those are the ones you buy!

woodsygirl

Good for you to keep an eye on it, it's surprising where sodium hangs out. Lots of processed foods have sodium, but so do other foods that I've always thought were healthy. I think cottage cheese was one of my eye openers.