Sodium Help

I don't have high blood pressure and don't even look at my sodium level - I swapped that out for fiber or iron.

Sodium is one of the macros people need to be watching, I have to be very very careful of salt foods. (i have lupus and thyroid issues, so any extra fluid build up can exacerbate heart and lung conditions) You just need to read labels, If your dressing is high sodium, switch to a vinaigrette. Sorry not much help, except to read labels and just say no to processed foods. Also, try Mrs dash seasonings, or other herbs, its an addiction and your body and taste buds will acclimate! And not all salt is even, sea salt is a better option. Just because your BP is ok now, it wont be be later on if not payed attention too. For everyone!! Excess sodium puts pressure on your kidneys, they cant get rid of it fast enough, so an accumulation of all that salt in your body for years will increase drastically your chances for cardiac issues, osteoporosis, bloating, an all over puffy feeling, which then stresses out other organs, it slowly builds around your heart. It should be taken seriously! (sorry, Im a Nurse) lol

But you can do this! Just slowly but surely make small changes with the salt part. I am addicted to salt, I cant help it! So this was a tough one, i had to just throw it out of my house. lol I dont eat processed foods, so i am getting natural amounts of sodium from my food, not added.

Flawfill3d wrote: »

I'm a picky eater. I'm trying to open up to new foods. I always tend to go over my sodium limit. Not by much though, but I want to know how to I stay under it. It seems like even the smallest things have a lot of sodium. Even the salads that I eat. Please help. -Erica ❤️

Frozen and processed foods will be the highest sodium bombs. That being said, I am someone who doesn't track their sodium. If you have no pre-existing medical conditions or predisposed to certain medical conditions. I would t worry too much about sodium. Sodium is an essential component in your cardiac system so having sodium is alright.

For decades, studies kept finding that high sodium intake increased our risk for heart disease. Those results were highly publicized and we are now encouraged to limit sodium consumption.

Also for decades, studies kept finding that low potassium intake increased our risk for heart disease.

A few years ago, a study was published that finds a link between all of these different studies. The end result is that high sodium consumption does, in fact, increase our risk of heart disease IF we have too low of potassium intake. Also, a low potassium intake increases risk of heart disease IF our sodium consumption is also too high. The real factor is balance. You want a high K:Na ratio. So if your sodium intake is high and you are eating plenty of foods with potassium, then don't worry about it. Just don't get stuck in the rut of looking at Na and not at K.

_benjammin wrote: »

^NO.
Sodium is a micro most people do not need to worry about.

If you eat processed foods, you do. Especially in America. If you eat non packaged etc and dont add excess salt then you wouldn't need to, because you are probably well within healthy limits. I was referring to people, that are still learning a balance, who exist on packaged or premade. It is VERY important to watch, it is something that is crucial. But I live in America. Maybe you dont, packaged foods are of different quality.

midwesterner85 wrote: »

For decades, studies kept finding that high sodium intake increased our risk for heart disease. Those results were highly publicized and we are now encouraged to limit sodium consumption.

Also for decades, studies kept finding that low potassium intake increased our risk for heart disease.

A few years ago, a study was published that finds a link between all of these different studies. The end result is that high sodium consumption does, in fact, increase our risk of heart disease IF we have too low of potassium intake. Also, a low potassium intake increases risk of heart disease IF our sodium consumption is also too high. The real factor is balance. You want a high K:Na ratio. So if your sodium intake is high and you are eating plenty of foods with potassium, then don't worry about it. Just don't get stuck in the rut of looking at Na and not at K.

That's great information. I hope it doesn't get buried in the discussion.

The surest way to reduce sodium, OP, is to make your own food and depend less on processed. The sodium in that salad was all in the dressing. You can eat well on a limited income. You don't have to stick to the organic aisle to eat well. I suggest trying a home-cooked meal once a week and as you gain proficiency, branch out.

For example, if you eat chicken nuggets now, you can instead roast a chicken or prepare chicken thighs, discarding the skin. The amount of sodium you add is entirely under your control, and the home cooked chicken is cheaper.

A head of lettuce is cheaper than bagged salad.

Home-made salad dressing is so easy to make, it's a shame more people don't try it. If the recipe calls for salt, try garlic powder instead.

http://www.realsimple.com/food-recipes/recipe-collections-favorites/quick-easy/salad-dressing-recipes/ad

I see lots of recipes these days call for fresh herbs which can be found in the produce section . But for most of my cooking life, all I used were the dried herbs. They are cheaper and last much longer. There's little lost in flavour by cooking from dried.

Stay away from processed foods....all will be fine.