I need some low sodium foods
junya84
Posts: 4 Member
I ate 2 bacon egg and cheeses and this thing says I'm 100mgs from going over my daily intake for the day. An I still need to eat lunch and dinner. Plz help
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Replies
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Do you have a medical reason to watch your sodium intake? I don’t even track it myself and have switched it for fiber.3
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No I just started on this yesterday an I was over by 4,400mgs. And todays is going to be even worse for sure1
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Were you told by your doctor to lower your sodium intake? You could eat fresh fruits, vegetables and lean meats for lunch and dinner.2
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I ate my 2 breakfasts and then for lunch a ham turkey an chz sandwich homemade with a cup of shrimp soup( this thing is 1120mgs sodium) and then a butterfly porkchop dinner with chicken noodle rice and carrots0
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If you have no medical reason to track your salt intake I suggest you track something else to keep down your anxiety.
Bacon and cheese both are higher in salt but not anywhere near fatal levels.
Low salt foods are all the unprocessed ones including all the vegetables, fruits, grains, legumes prepared from dry, and meats. Celery has higher salt for a vegetable, but who counts celery? No store prepared soups or sauces. No ham, sausage, or any lunch meats.4 -
If you cook your other meals for yourself, you won't exceed sodium. Chicken, steak, shrimp etc and a veggie. (
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Cut down on processed foods, fast foods. Condiments also need to be scrutinized for sodium before eating.
Choose lean meats, fruits and veggies (without added salt)
For more low sodium food ideas, Google the Dash Diet. Or google "low sodium foods" for lists.3 -
If you have no medical reason to track your salt intake I suggest you track something else to keep down your anxiety.
Bacon and cheese both are higher in salt but not anywhere near fatal levels.
Low salt foods are all the unprocessed ones including all the vegetables, fruits, grains, legumes prepared from dry, and meats. Celery has higher salt for a vegetable, but who counts celery? No store prepared soups or sauces. No ham, sausage, or any lunch meats.
I changed mine to track fiber instead of sodium. I have no reason to track sodium, except curiosity.
OP, as others have said, unless you have a medical condition I'd replace it.
I'm actually thinking of adding it back just to track how my sodium intake (soy sauce with sushi) impacts my weight the next day. But it's more from curiosity than any medical need.2 -
Many processed foods are high sodium. So are many soups. Going over on sodium has a huge effect on my weight, though I don't have a medical issue connected with sodium intake. Even packaged salads have high sodium. I started to check the nutrition label for sodium levels.4
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So don't worry about it? Sorry my nutritionist told me to sign up on this site so she could track what I eat and day #1 yesterday I ate normal low sodium stuff for the most part and it freaked me out. I'm also trying to bulk up too so this is going to be hard2
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I'm on a low salt diet as I have high blood pressure. I try not to eat too many processed foods that contain salt, my diary is open if you'd like an idea.1
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No I just started on this yesterday an I was over by 4,400mgs. And todays is going to be even worse for sure
What are the daily goals MFP set for you. My sodium is 2300 and I hardly ever reach that. If you've exceeded by 4400, either you're filling your chart wrong, or your original profile settings were incorrect.2 -
If you really care about it, you should minimize processed foods and eating out...most all of that is going to be sodium bombs...more whole foods and cooking from scratch.1
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Unless you are sodium deficient, there is zero benefit for consuming additional sodium, and there are a lot of negative risks linked to high sodium intake, such as stroke, high blood pressure, and heart disease. The medical community generally recommends to limit sodium to 2300 mg per day, and are beginning to say that less than that is optimal.
I would recommend discussing with your doctor if you are concerned how much sodium you are consuming.2 -
No I just started on this yesterday an I was over by 4,400mgs. And todays is going to be even worse for sure
What are the daily goals MFP set for you. My sodium is 2300 and I hardly ever reach that. If you've exceeded by 4400, either you're filling your chart wrong, or your original profile settings were incorrect.
It gives everyone 2300 mg1 -
there is no study where sodium causes high blood pressure. if you were told by your doctor to watch sodium levels, then do it. if not then dont worry about it. coming from a person who has a heart condition. if you need more info on sodium go here
https://www.youtube.com/watch?v=plEulSI2RsY 2 -
I ate my 2 breakfasts and then for lunch a ham turkey an chz sandwich homemade with a cup of shrimp soup( this thing is 1120mgs sodium) and then a butterfly porkchop dinner with chicken noodle rice and carrots
For soups:Try the healthy choice or Campbell's by Request low sodium soups. If you allowed to eat salt substitutes, these soups are made with them and they are pretty good.1 -
StevefromMichigan wrote: »Unless you are sodium deficient, there is zero benefit for consuming additional sodium, and there are a lot of negative risks linked to high sodium intake, such as stroke, high blood pressure, and heart disease. The medical community generally recommends to limit sodium to 2300 mg per day, and are beginning to say that less than that is optimal.
I would recommend discussing with your doctor if you are concerned how much sodium you are consuming.
^^^ this0 -
tamalamafit wrote: »there is no study where sodium causes high blood pressure. if you were told by your doctor to watch sodium levels, then do it. if not then dont worry about it. coming from a person who has a heart condition. if you need more info on sodium go herehttps://www.youtube.com/watch?v=plEulSI2RsY
Um, Nope.
3 key studies about sodium and cardiovascular disease:
1. Intersalt: In the 1980s, researchers measured the amount of sodium excreted over a 24-hour period (a good stand-in for salt intake) among more than 10,000 adults from 32 countries. The average was nearly 4,000 milligrams of sodium a day. Yet the range was huge, from 200 milligrams a day among the Yanomamo people of Brazil to 10,300 milligrams in northern Japan. (7) Populations with higher salt consumption had higher average blood pressures and greater increases of blood pressures with age. Four groups of people—the four countries with salt intakes under 1,300 milligrams per day—had low average blood pressures and little or no upward trend of blood pressure with age.
2. TOHP: Two Trials of Hypertension Prevention (TOHP) were conducted in the late 1980s and early 1990s. They tested the impact of lifestyle changes on blood pressure, including weight loss, stress management, nutritional supplements, and consuming less sodium. In each of the studies, small decreases in blood pressure were seen with sodium reduction over the 18 to 36 months the trials lasted. Years after the trials had ended, the researchers surveyed the participants and found that:
After an average of 10–15 years, the TOHP participants in the sodium-reduction groups were 25 percent less likely to have had a heart attack or stroke, to have needed a procedure to open or bypass a cholesterol-clogged coronary artery, or to have died of cardiovascular disease. (8)
The higher the ratio of potassium to sodium in a participant’s diet, the lower the chances were of developing cardiovascular trouble. (9) This suggests that a strategy that includes both increasing potassium and lowering sodium may be the most effective way to fight high blood pressure.
3. DASH: The Dietary Approaches to Stop Hypertension (DASH) trials, begun in 1994, were major advances in blood pressure research, demonstrating the links between diet and blood pressure. (11) In the first study, 459 participants were randomly assigned to either a standard American diet high in red meat and sugars, and low in fiber; a similar diet that was richer in fruits and vegetables; or the “DASH diet,” which emphasized fruits, vegetables and low-fat dairy foods, and limited red meat, saturated fats, and sweets. After eight weeks, both non-control diets reduced systolic (the top number of a blood pressure reading) and diastolic (the bottom number of a blood pressure reading) blood pressure, with the DASH diet producing a stronger effect.
The second study found that lowering sodium in either the DASH or standard American diet had an even stronger impact on reducing blood pressure. The DASH study contributed much of the scientific basis for the Dietary Guidelines for Americans 2010, which recommends reducing daily sodium to less than a teaspoon.
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I ate my 2 breakfasts and then for lunch a ham turkey an chz sandwich homemade with a cup of shrimp soup( this thing is 1120mgs sodium) and then a butterfly porkchop dinner with chicken noodle rice and carrots
Pot noodles and noodle soup are very high in sodium. Not that I worry about my sodium in MFP, but just thought you'd like to know.
Also, if you weigh yourself daily, high sodium days usually mean your body retains more water, so you might panic if you see your scale weight. Don't worry, it's just water, not fat!
Best wishes, and well done for asking in the forums. This community is a goldmine of helpful people and information. Cheers.
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StevefromMichigan wrote: »tamalamafit wrote: »there is no study where sodium causes high blood pressure. if you were told by your doctor to watch sodium levels, then do it. if not then dont worry about it. coming from a person who has a heart condition. if you need more info on sodium go herehttps://www.youtube.com/watch?v=plEulSI2RsY
Um, Nope.
3 key studies about sodium and cardiovascular disease:
1. Intersalt: In the 1980s, researchers measured the amount of sodium excreted over a 24-hour period (a good stand-in for salt intake) among more than 10,000 adults from 32 countries. The average was nearly 4,000 milligrams of sodium a day. Yet the range was huge, from 200 milligrams a day among the Yanomamo people of Brazil to 10,300 milligrams in northern Japan. (7) Populations with higher salt consumption had higher average blood pressures and greater increases of blood pressures with age. Four groups of people—the four countries with salt intakes under 1,300 milligrams per day—had low average blood pressures and little or no upward trend of blood pressure with age.
2. TOHP: Two Trials of Hypertension Prevention (TOHP) were conducted in the late 1980s and early 1990s. They tested the impact of lifestyle changes on blood pressure, including weight loss, stress management, nutritional supplements, and consuming less sodium. In each of the studies, small decreases in blood pressure were seen with sodium reduction over the 18 to 36 months the trials lasted. Years after the trials had ended, the researchers surveyed the participants and found that:
After an average of 10–15 years, the TOHP participants in the sodium-reduction groups were 25 percent less likely to have had a heart attack or stroke, to have needed a procedure to open or bypass a cholesterol-clogged coronary artery, or to have died of cardiovascular disease. (8)
The higher the ratio of potassium to sodium in a participant’s diet, the lower the chances were of developing cardiovascular trouble. (9) This suggests that a strategy that includes both increasing potassium and lowering sodium may be the most effective way to fight high blood pressure.
3. DASH: The Dietary Approaches to Stop Hypertension (DASH) trials, begun in 1994, were major advances in blood pressure research, demonstrating the links between diet and blood pressure. (11) In the first study, 459 participants were randomly assigned to either a standard American diet high in red meat and sugars, and low in fiber; a similar diet that was richer in fruits and vegetables; or the “DASH diet,” which emphasized fruits, vegetables and low-fat dairy foods, and limited red meat, saturated fats, and sweets. After eight weeks, both non-control diets reduced systolic (the top number of a blood pressure reading) and diastolic (the bottom number of a blood pressure reading) blood pressure, with the DASH diet producing a stronger effect.
The second study found that lowering sodium in either the DASH or standard American diet had an even stronger impact on reducing blood pressure. The DASH study contributed much of the scientific basis for the Dietary Guidelines for Americans 2010, which recommends reducing daily sodium to less than a teaspoon.
Great info. Thanks for digging it up.1 -
So don't worry about it? Sorry my nutritionist told me to sign up on this site so she could track what I eat and day #1 yesterday I ate normal low sodium stuff for the most part and it freaked me out. I'm also trying to bulk up too so this is going to be hard
You can do this. Dont tell yourself it will be hard. Tell yourself it will be worth doing to learn to eat healthier. What we tell ourselves matters. Hugs.1 -
I ate my 2 breakfasts and then for lunch a ham turkey an chz sandwich homemade with a cup of shrimp soup( this thing is 1120mgs sodium) and then a butterfly porkchop dinner with chicken noodle rice and carrots
Lots of potential hidden sodium for that day. Try for moderate sodium intake. Your first day seems very high. Jmo.
So, go look and learn from yesterday's diet log entry. You can see which foods put you over the mfp suggested intake. The soups, cheeses, lunch meats, Chinese food.
Unless your dr says otherwise, you may be able to eat some sodium heavy items on special occasions. Talk to your nutrtionist
So you will have to decide what to restrict/limit and possibly what to avoid. And look for substitutes for the high sodium items. There are low sodium items you can switch to for your soups.
Your cheeses can be high in sodium but they provide calcium so maybe look for lower sodium cheeses and/or limit servings if you need to.
Bacon and ham can have a significant amount of sodium, but you can find substitutes for those items.
I use salt substitutes and seasonings like Mrs Dash or the kirkland organic seasoning you can use in lieu of regular salt. There is also "No salt" salt, and "lite salt" also. Check with your dr or dietician.
I try to shoot for the 2300 mg mark myself, because I do get edema and high bp if I take in too much salt. I am hopeful that losing weight may help me reduce the meds I take now to address those issues.
It's all about balance in the end. Each body is different in how it functions, the key is to figure out what works for your body.
The goal has to be to get healthier, because without good health your life is impacted in so many negative ways.
If getting your sodium under control helps you to be healthier, it is worth the effort. It gets easier to pick healthier foods as you go along.
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StevefromMichigan wrote: »tamalamafit wrote: »there is no study where sodium causes high blood pressure. if you were told by your doctor to watch sodium levels, then do it. if not then dont worry about it. coming from a person who has a heart condition. if you need more info on sodium go herehttps://www.youtube.com/watch?v=plEulSI2RsY
Um, Nope.
3 key studies about sodium and cardiovascular disease:
1. Intersalt: In the 1980s, researchers measured the amount of sodium excreted over a 24-hour period (a good stand-in for salt intake) among more than 10,000 adults from 32 countries. The average was nearly 4,000 milligrams of sodium a day. Yet the range was huge, from 200 milligrams a day among the Yanomamo people of Brazil to 10,300 milligrams in northern Japan. (7) Populations with higher salt consumption had higher average blood pressures and greater increases of blood pressures with age. Four groups of people—the four countries with salt intakes under 1,300 milligrams per day—had low average blood pressures and little or no upward trend of blood pressure with age.
2. TOHP: Two Trials of Hypertension Prevention (TOHP) were conducted in the late 1980s and early 1990s. They tested the impact of lifestyle changes on blood pressure, including weight loss, stress management, nutritional supplements, and consuming less sodium. In each of the studies, small decreases in blood pressure were seen with sodium reduction over the 18 to 36 months the trials lasted. Years after the trials had ended, the researchers surveyed the participants and found that:
After an average of 10–15 years, the TOHP participants in the sodium-reduction groups were 25 percent less likely to have had a heart attack or stroke, to have needed a procedure to open or bypass a cholesterol-clogged coronary artery, or to have died of cardiovascular disease. (8)
The higher the ratio of potassium to sodium in a participant’s diet, the lower the chances were of developing cardiovascular trouble. (9) This suggests that a strategy that includes both increasing potassium and lowering sodium may be the most effective way to fight high blood pressure.
3. DASH: The Dietary Approaches to Stop Hypertension (DASH) trials, begun in 1994, were major advances in blood pressure research, demonstrating the links between diet and blood pressure. (11) In the first study, 459 participants were randomly assigned to either a standard American diet high in red meat and sugars, and low in fiber; a similar diet that was richer in fruits and vegetables; or the “DASH diet,” which emphasized fruits, vegetables and low-fat dairy foods, and limited red meat, saturated fats, and sweets. After eight weeks, both non-control diets reduced systolic (the top number of a blood pressure reading) and diastolic (the bottom number of a blood pressure reading) blood pressure, with the DASH diet producing a stronger effect.
The second study found that lowering sodium in either the DASH or standard American diet had an even stronger impact on reducing blood pressure. The DASH study contributed much of the scientific basis for the Dietary Guidelines for Americans 2010, which recommends reducing daily sodium to less than a teaspoon.
And for every study that suggest salt is bad, there is another to suggest no correlation, especially considering you are quoting studies from 20 and 30 years ago.
Below is a good analysis of most of the studies over the past few decades.
https://www.scientificamerican.com/article/its-time-to-end-the-war-on-salt/
OP, if you want to reduce sodium aim for whole foods, but if anything id concentrate on increasing foods in potassium and magnesium more than id worry about sodium, especially if you are active. Some of those are darky leafy greens, avocados, kiwi, bananas, sweet potatoes, beans, etc... Potassium and magnesium are electrolytes which will balance the effecta of sodium.2 -
So don't worry about it? Sorry my nutritionist told me to sign up on this site so she could track what I eat and day #1 yesterday I ate normal low sodium stuff for the most part and it freaked me out. I'm also trying to bulk up too so this is going to be hard
Your food diary prominently features 5 nutrients. While mfp defaults to the selection of having sugar and sodium, I don't need to see either. Sugar is a carb and sodium is not a medical problem for me. I used my user settings>diary settings to choose that my 5 nutrients include fiber and potassium.
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StevefromMichigan wrote: »tamalamafit wrote: »there is no study where sodium causes high blood pressure. if you were told by your doctor to watch sodium levels, then do it. if not then dont worry about it. coming from a person who has a heart condition. if you need more info on sodium go herehttps://www.youtube.com/watch?v=plEulSI2RsY
Um, Nope.
3 key studies about sodium and cardiovascular disease:
1. Intersalt: In the 1980s, researchers measured the amount of sodium excreted over a 24-hour period (a good stand-in for salt intake) among more than 10,000 adults from 32 countries. The average was nearly 4,000 milligrams of sodium a day. Yet the range was huge, from 200 milligrams a day among the Yanomamo people of Brazil to 10,300 milligrams in northern Japan. (7) Populations with higher salt consumption had higher average blood pressures and greater increases of blood pressures with age. Four groups of people—the four countries with salt intakes under 1,300 milligrams per day—had low average blood pressures and little or no upward trend of blood pressure with age.
2. TOHP: Two Trials of Hypertension Prevention (TOHP) were conducted in the late 1980s and early 1990s. They tested the impact of lifestyle changes on blood pressure, including weight loss, stress management, nutritional supplements, and consuming less sodium. In each of the studies, small decreases in blood pressure were seen with sodium reduction over the 18 to 36 months the trials lasted. Years after the trials had ended, the researchers surveyed the participants and found that:
After an average of 10–15 years, the TOHP participants in the sodium-reduction groups were 25 percent less likely to have had a heart attack or stroke, to have needed a procedure to open or bypass a cholesterol-clogged coronary artery, or to have died of cardiovascular disease. (8)
The higher the ratio of potassium to sodium in a participant’s diet, the lower the chances were of developing cardiovascular trouble. (9) This suggests that a strategy that includes both increasing potassium and lowering sodium may be the most effective way to fight high blood pressure.
3. DASH: The Dietary Approaches to Stop Hypertension (DASH) trials, begun in 1994, were major advances in blood pressure research, demonstrating the links between diet and blood pressure. (11) In the first study, 459 participants were randomly assigned to either a standard American diet high in red meat and sugars, and low in fiber; a similar diet that was richer in fruits and vegetables; or the “DASH diet,” which emphasized fruits, vegetables and low-fat dairy foods, and limited red meat, saturated fats, and sweets. After eight weeks, both non-control diets reduced systolic (the top number of a blood pressure reading) and diastolic (the bottom number of a blood pressure reading) blood pressure, with the DASH diet producing a stronger effect.
The second study found that lowering sodium in either the DASH or standard American diet had an even stronger impact on reducing blood pressure. The DASH study contributed much of the scientific basis for the Dietary Guidelines for Americans 2010, which recommends reducing daily sodium to less than a teaspoon.
Interesting! Wasn't there also another study on a Japanese population hat concluded they didn't get hypertension despite a high sodium intake because they also ate high potassium? The conclusion was something like "not low sodium prevents hypertension but high potassium" It's been a while since I read that one. Thus no idea.
I found two studies published by Titze et all (2017) on salt really interesting because I am at the moment on a high sodium diet for health reasons (I keep on getting dehydrated and confused if I don't stick my finger into a jar of salt a few times a day. Still waiting for specialist doctor appointment). Here's a not too bad popular summary https://www.nytimes.com/2017/05/08/health/salt-health-effects.html but the actual papers are really worth a read.0 -
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