Today my friends I would like to discuss today Salt sodium, how to control your intake and good choices you can make to improve your health. We do know we need a certain amount of sodium to stay healthy, but too much sodium can cause health issues such as high blood pressure that can lead to other problems. Let’s just talk it over and see what ideas we can come up, so pull up a chair and relax while we figure this out.
Your body needs some sodium to function properly because it:
- Helps maintain the right balance of fluids in your body
- Helps transmit nerve impulses
- Influences the contraction and relaxation of muscles
But the problem is many people consume too much sodium.
Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. This in turn causes high pressure and heart disease.
High blood pressure can be controlled with some effort even though a vast major of our population has this condition. The United States Department of Health and Human Services recommends that individuals consume no more than 1500–2300 mg of sodium (3750–5750 mg of salt) per day depending on age.
According to the Mayo Clinic – 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease. The average American gets about 3,400 mg of sodium a day, which is much more than recommended.
Try these Tips:
1. Try doing so light exercises: Just taking a walk every day and increasing it just a little at a time can make a big difference in reducing high blood pressure and heart diseases.
2. Stop eating pre-packaged frozen dinners: Did you look at the high sodium levels on those meals. Why not try cooking a meal but making a larger batch and freezing it – it is just as easy to take a good homemade healthy frozen dinner out that will certainly be much tastier and reheating will be quick and easy, not too mention is also economical.
3. Make your own soups: Did you check out the sodium level on those soups and salty broth? Again make a large amount and freeze it so it will be so convenient to reheat. A can of Campbell tomato soup has 480mg of sodium per serving while a can of Cream of Mushroom soup has 870mg per serving. Making your own soups is certainly healthier, but is will also be much tastier and you don’t to feel guilty about eating it.
4. Try cutting down on the pickles and olives: They have a lot of sodium in them. Or if you do want to eat just a few pickles at least try rinsing the brine off of them before you eat them.
5. Try making your own salad dressing and salsa: One tablespoon of soy sauce has about 1,000 mg of sodium. Vinaigrette’s, broth, and condiments are common places where sodium can hide. Whip a quick vinaigrette with fresh citrus juice and flavored vinegar for your salads. You can also experiment with fresh version of your favorite condiment, such as using homemade salsa instead of ketchup.
6. Use spices, vinegar or fruit juices: Choose low-sodium options like fresh or dried herbs, spices and natural juices to add flavor without adding sodium.
Try a blend of:
- thyme, oregano, rosemary and lavender for a South of France touch, with a mix or dried garlic and onion
- smoked paprika and a dash of stevia for barbecue seasoning
- a blend of lime juice, coconut milk and fresh ginger or a mix of lemon juice
- cumin and cilantro for more exotic, low-sodium flavors.
7. Choose whole grains: Try to naturally lower blood pressure is by choosing whole grains over white flour products. Whole grains contain fiber that naturally lowers blood pressure and bad cholesterol.
8. Try eating Dark Chocolate: Dark chocolate has many health benefits such as the flavonoids and the antioxidants in can help lower blood pressure and help dilate blood vessels. ” Make sure you do in moderation, don’t overindulge!”
9. Eat Organic & local harvest: Many processed and prepared foods already contain lots of sodium — and it’s these foods that contribute the most sodium to your diet. When you eat organic foods eliminating the high levels of sodium and an extra bonus is avoiding the dangerous food additives and preservatives that are in processed foods. We know how many health dangers they add.
10. Use Sea Salt: It has some very healthy minerals in that your body needs and you still salt taste. I prefer the taste of sea salt. Not all brands of sea salt are equal in minerals and health values so make sure you read labels.
11. Take CoQ10 supplements: Studies show that Coenzyme Q10 significantly reduces blood pressure by dilating blood vessels. Talk to your health professional about taking 60 to 100 mg of coenzyme Q10 up to 3 times a day.
I hope you can incorporate some of these ideas into you diet and more that just the dangers of sodium lurks in processed foods–the food additives and toxins that endanger our health and well-being are a never-ending issue. Eat organic, local harvest, and try to make your own foods from scratch.
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