Ever tried to cut back on salt?

[panader0]

I found out that my blood pressure was quite elevated--too much sodium
was one of the main causes. So I put away the salt shaker and started
looking at the labels on food. One can of Campbell's soup (the kind you
add water to) has 33% of your daily sodium per serving. The catch -- each can has 2 and a half
servings. So 82.5% of your daily salt.
The more I looked, the more I realized that everything is packed with sodium.
No more chips, fries, burgers, sausage, salad dressing--basically 90% of food.
Fruit, fresh veggies, juice are OK. Beer.
I may have to take up smoking again. Just kidding (168 days now).
Suggestions?

[Miles Archer]

1. Herbs, basically.

I don't recommend the line of "Mrs. Dash" seasonings, as some of them sound great on the label and fail to live up to expectations.

If you do a Google search on "Herbs that go with (fill in what you're eating)," you'll find a wealth of information.

Things like rosemary, thyme, black peppercorns in a grinder (I never buy "ground" ), cayenne pepper, garlic powder, onion powder and more will boost the flavors. I do chicken and pork cutlets, pounded thin between sheets of wax paper, dipped in flour, egg, and seasoned bread crumbs. Takes about two minutes per side. When I flip them I add about a tablespoon of fresh squeezed lemon juice to each. The salt is not missed. I add a LITTLE, but that's it.

[NCjack]

17. Eat whole foods -- not processed. Instead of salt, apply a sauce made

by blending tomatoes, onions, garlic, sweet peppers and hot peppers. When you find the composition that you like, you will find that it replaces the desire for salt. Or, buy bottled sauce made only from whole food ingredients. Remember, you can reduce the heat by diluting with apple vinegar.

[MontanaMama]

2. You're right. Processed foods are FULL

of sodium and should be avoided..that’s the bad news. The good news is that fresh foods such as veggies, fruits whole grain breads, pasta, lean proteins etc are not. My husband has high blood pressure and his doctor told him to cut WAY back on sodium so we took it on as a family. It’s a mind set to switch over to those foods but if you give them a fair shake you’ll find that you can eat more of them and feel better. Homemade soups can be healthy and taste wonderful. If you don’t want to make your own broth or stock there are many good quality broths that have reduced sodium in them. Thinly sliced potatoes, tossed in olive or avocado oil and baked at a high temp until they’re crispy are heavenly! Seasoned with a little sea salt, pepper or whatever spices you like...you won’t miss fast food fries. Sorry to be the bearer of this news...I’m with you. I really miss salt and vinegar potato chips but I’ll treat myself every once in a while and enjoy every last salty bite and then get right back on the straight and narrow.

[panader0]

6. I really don't eat fast food.

But you had to say "give them a fair shake" didn't you?
Made me think of salt.....Never tried avocado oil --but now I will.

[MontanaMama]

14. Lol!

I did look twice at that turn of phrase...sorry about that. Avocado oil is light. I buy a big bottle at Costco and it’s cheap. We weren’t big bast food eaters but we did have crackers, chips and snacks around and like you, didn’t really know the amount of sodium we were inviting into our diet till we started reading labels. I’m a sucker for salty and crunchy. Sigh.

[Wellstone ruled]

9. Did a food Science

project in 1962 for a Major Meat Packer in our area. All based on the use of Sodium and Sodium Compounds for flavor enhancement. Couple of thinks folks should be aware of,first is Salt as we know it as will absorb its weight in water,thus it turns into a Profit Motivator,Second is the human taste buds are perked by any Sodium Compound thus the use as a flavoring agent.

Thus,when you purchase a Ham at your Super Market,be aware,it can contain up to twenty percent liquid added with out that amount being posted on the label. We called it pumping. Means on the cutting floor of the Packer,they inject a solution of Curing Salt and other stabilizers into the Fresh Ham in order to speed up the process in their Smoke Houses.

Similar to this is,can vegetables,salt is added in the canning process as a flavor enhancer and preservative .

[KT2000]

13. thanks

that is good to know.

[riverbendviewgal]

3. I loved salt on everything.

Then a year ago I had a heart attack. I no longer salt my food. I use Mrs Dash, pepper and chili flakes. I read all the labels now. I have adjusted. I find I dont crave it.

[Grasswire2]

4. yes

Especially processed foods.

Was it a blood test that showed your sodium level high?

There are ways to address blood pressure along with watching sodium intake. Lots of very good ways. I'll be happy to point you to the good, solid info from a top cardiologist.

[Grasswire2]

7. a good start here

Dr. Sinatra is top of the line integrative cardiologist. Does not rely on Big Pharma cookie cutter solutions.


[link:https://www.drsinatra.com/secrets-to-lower-your-blood-pressure-naturally|

Incidentally, what has your blood pressure been running? And do you take it at home? (It can be very different at home.)

[panader0]

8. Just a blood pressure test.

A nurse came around to check me for my AHCCCS insurance. (Arizona)
I pay little or nothing for it because of my poverty.
She wants me to get some shots and tests done.
I loathe hospitals (I feel like I can't breathe in them) so I'll
bail on that stuff, but the high blood pressure I can work on from home.

[Grasswire2]

15. yes

And the current thinking is that treating BP with meds based on in-office testing alone is not good medicine. You'll get much better readings at home.

[csziggy]

37. When I got my own blood pressure cuff to use at home, their recommendations were surprising to me

The instructions said to sit still for at least ten minutes, keep arm with cuff at about heart level (I put my elbow on the table top), and DO NOT talk or move around while taking my pressure.

Every time I get my pressure taken at the doctor's office, the nurse takes me into the room and immediately puts the cuff on. Then as she's taking the pressure, my arm is hanging down at my side while she asks questions. No wonder my blood pressure is higher then than at home!

While I was doing my cardio rehab (following aortic valve replacement) the specially trained physical therapists held my arm under theirs to raise it, and cautioned me about talking. They took into account that they were taking my pressure as I arrived, as I was exercising, and after exercising without me resting for ten minutes - that was sort of the point of the three different BP tests - but their process was very different than at the doctor's office.

[Kali]

38. also they do it right after weighing you!

yeah that is great for the old BP

[csziggy]

40. Oh yeah - I left that out!

No kidding - do NOT tell me how much weight I've gained just before my BP test!

Those these days I'm doing better. I've lost forty pounds since my aortic valve replacement last year!

[at140]

54. Very good post! Nt

[Doreen]

55. I suspect they do that so they CAN tell you that you have high blood pressure.

High blood pressure, prescribe drug, and more money. I had a stroke a few years ago and was taken up to Olympia by ambulance from my hometown. One of the first things they did was take my blood pressure and then tell me they were going to put me on medication for high blood pressure. I said "No, I just had a stroke and was shipped up here by ambulance. Come take my blood pressure an hour from now." They came and took my blood pressure an hour later and told me I was right.

I have never liked salt that well in the first place so I do not eat very much intentionally. If I do not have to use salt in a recipe I will not if it has to have it I cut it in half. Fresh everything is the only way to avoid to much salt.

[csziggy]

57. I come from a family that loves our salty stuff

Salted peanuts, cashews, olives, pickles, and best of all, anchovies (on or off pizza) were our snacks. Now I seldom crave those types of foods as I used to. Back when I was working on the farm I'd crave them so much and probably needed them, the way I'd sweat in the Florida heat!

My blood pressure has never been more than mildly up but both my parents had moderately high blood pressure as they got older. it never affected their health, Dad died at 90, Mom at 97, but their and mine doctors insisted on blood pressure medication.

The one time my blood pressure was very high was while in the hospital after they took out my kidney. I couldn't hold down food for four days and my BP was way up as was my blood sugar. As soon as I could eat again, both dropped back to normal levels and have generally been there ever since.

[hlthe2b]

5. I almost never add salt. When my Mom had to cut it out, it was really jarring to eat

her soups, especially. But, I've gotten used to it over the many years. Now, if I (rarely) eat a fast food hamburger (esp Wendy's), it tastes so salty I have a hard time getting it down.

Use plenty of low sodium condiments and herbs... You'll get used to it. Cut down on processed food as much as possible. Nearly everything in the canned or frozen food aisle is LOADED with sodium.

[ret5hd]

10. Instant pudding: about 300mg

[safeinOhio]

11. I found, years ago, that

the less salt you use, the less you want it.

[panader0]

12. My friend told me the same thing.

The nurse asked me how many years I smoked. I had to admit--over 50.
She said that my taste buds were likely damaged from that and that was
one of the reasons I used too much salt.
Also, I worked outdoors all my life, much of it here in So Az.
I would sweat a lot. My hats were lined with salty sweat stains.
I craved salt at the end of the day.

[mitch96]

16. I put my daily salt intake on a saucer

If it's 1500 mg? 2000mg or what ever you choose to ingest. I then only use the salt in the saucer for that day.. Need a pinch? take from the saucer. Eat something with salt in it?
"guesstamate" that amount and take from the saucer, toss over your shoulder. When the saucer is empty, your done for the day. No more salt. I try to see if I can always leave some salt behind... Oh and remember alcohol raises blood pressure also.. drat.

Veg's that contain Nitrates (not nitrites) reduce BP. Beets/Beet juice and arugula are loaded with them. I've had excellent luck with these two veg's. Loose weight, cut back on the alcohol and salt and increase the amount of nitrate rich veg's and that worked for me.
I've been following this medical doctor for years. He reads medical and science journals to look for alternates to taking drugs to combat "conditions of modern man". Real science not conjecture to sell you some pills..

https://nutritionfacts.org/video/how-not-to-die-from-high-blood-pressure/

https://nutritionfacts.org/video/oxygenating-blood-with-nitrate-rich-vegetables/

https://nutritionfacts.org/?s=bloodpressure
YMMV, works for me..
mitch

[Nac Mac Feegle]

18. Drink plenty of water

It will help to keep the sodium levels in check. Your urine should be a very pale yellow.

Many people do not get enough fluids, or the wrong kind (soda, etc...) that tend to make your electrolyte balance go off.

Here in AZ, we can dehydrate very fast, and it can take days to recover. As a fellow desert rat, I'm intimately familiar with the phenomenon.

good luck, and best wishes.

[red dog 1]

19. Good point!

My doctor recently ordered a CBC-type blood test, which tests your blood for lots of different things
After he got the results, the only thing he said was "drink more water!"

[red dog 1]

20. Yeah, Sodium is in just about everything, not just "ordinary" salt.

Try Potassium Chloride (KCl) instead of Sodium Chloride, (NaCl),which is table salt.
It's available everywhere, and it's healthy because many people are low in Potassiu, anyway.
(Always check with your doctor before making any changes in your diet)

KCl tastes a little different, but you get used to it after a while.

[TexasBushwhacker]

21. It is often about balance

It's not just that we get too much sodium. It's that we don't get enough potassium and magnesium. Those play a role in blood pressure as well. If you're getting enough potassium and magnesium in your diet, sodium is less problematic. You don't have to give up your salt shaker. Just switch it to Lite Salt, which is a mixture of sodium cloride and potassium chloride and eat more potassium rich foods, especially leafy greens.

[dawg day]

33. Magnesium oil can be sprayed on to your skin--

It does help with joint and muscle pain.

We used to get more magnesium naturally because it's in dirt. But most of us don't have much contact with dirt anymore! So we have to supplement.

[csziggy]

22. Mostly I cook from scratch and don't add salt during the cooking process

Baking is different since salt is needed for chemical and textural reasons but most other cooking I simply don't add salt except at the table. I'm talking about things such as stews, vegetables, meats, etc. The idea of brining never caught on in my kitchen and the thought of adding all that salt is now repulsive to me.

Since the freshly added salt is more noticeable than cooked in salt, I can cut my salt usage a huge amount.

I've been on a strict low calorie diet since September. It kind of began after my surgeries last fall and I have lost over forty pounds since then and over twenty five since the beginning of September. I still need to lose almost twenty pounds before I can get my back fixed so I am sticking to under twelve hundred calories a day. I haven't gone on any of the fad diets, just cut my portions, cut out a lot of sugar, and keep track of my calories (with MyFitnessPal.com).

ETA - my blood pressure has been trending lower even though now my heart is working better (first last fall's surgeries was aortic valve replacement).

[Delmette2.0]

35. I don't add salt while cooking either.

I cringe during cooking shows when they add salt several times. Your comment about salt being less noticeable if used during the cooking process is very interesting.

My last blood test indicated I was a bit low on sodium so I keep the salt shaker handy at the table and use it sparingly.

[csziggy]

39. Oh - MyFitnessPal.com Food Diary will give an idea of how much sodium food has

At the same time it counts the calories.
It tracks, calories, carbs, fat, protein, sodium, and sugar. It will not warn you when any of those are low, but puts high figures in red.

I've found that unless I cook with packaged food (I just made a dish with Knorr Pasta Sides that put me over on sodium) I tend to be low on sodium, probably because I don't track how much I add at the table. But I've been cutting salt for so many years I don't add much anyway.

From the years when I ran my farm I do know the importance of keeping electrolyte levels up. I had more than one instance of heat stroke, never bad enough to send me to the hospital (if there'd been anyone around to do so) but bad enough to make me sick and unable to keep working. In those days I didn't have to worry about too much salt - I'd sweat it all out every day.

[Delmette2.0]

41. I cook from scratch a lot with very few processed foods.

Now it's just me at home and I had to make pact with my son and his wife. I'll cook one dinner a week for them. I miss cooking and need to stay in practice, they both work and are on a tight budget. I get to visit with them and they get a break on their grocery bill. Win/Win.

Now my daughter-in-law is asking how to make some of my old standards like chicken and dumplings.

[csziggy]

42. With just my husband and myself I cook and then freeze stuff

I buy a lot of things, such as fish, that are frozen in separate pouches. Publix has fish fillets and steaks packed that way so it's easy to pull out two fillets, thaw and cook.

Otherwise I will cook a big amount, like a big stew, then package amounts for a couple of meals for the two of us and freeze. Otherwise I will buy big amounts, such as skinless boneless chicken breasts or thighs, lay them out on a cookie sheet to freeze separately, then put them into a freezer bag. I can pull out just enough for a meal or two and save the rest. Or I will buy an entire pork loin, slice off some boneless pork chops, a pork roast, and some bits to make stir fry and freeze separately.

Since I ran a business thirty years, I had to plan meals ahead to save time. It was too far to town to eat our or get take away and we couldn't afford to buy prepared food, so I had to do it myself. Even back then before my heart problems or high blood pressure I used little salt in preparation. Herbs and spices were enough for flavor, with some salt added at the table.

[Delmette2.0]

44. I love the value of buying and cooking in quanities.

At one point I would cook five or six dinners in on one day and make my own "tv dinners", freeze them and take to both sons. Neither had time to shop and cook after work, but they could have something healthy and home made quickly. I still have stacks of freezer ware with compartments. lol.

[benld74]

23. I'm sorta lucky

Never used salt
Don’t like it
Don’t use it

Wife worked in health area for 30 years

Great cook
No salt used

[Talitha]

24. Be sure to check the sodium content in raw meat from your local grocer, too.

All meat naturally contains salt, but it should never be more than 60mg to 90mg per serving. Check the labels - you'd be surprised how many raw meats are in excess of 250mg per serving... it's criminal! Especially the pre-cooked plump chickens you see at Wal-Mart.

Read your labels.

[applegrove]

25. If you caramelized your veggies like brussels sprouts and asparagus

they will go sweet. So they have flavour even with less salt. Just roast them in the oven and leave out salt or parmesan. Use maple syrup. Olive oil. Also frozen peas are floated in brine to size them. Or they used to be. So don't eat those.(my uncle could not eat salt). Of course don't eat anything out of a can. Get jars filled with saltless tastes out somewhere close at hand: dried unsalted green pumpkin seeds, dried coconut, raw and unsalted seeds and nuts, etc so you can top any dish with their flavours and textures.

[spooky3]

26. Another culprit--Nyquil and generics can raise blood pressure.

I had to go in to try to get antibiotics for a bad bug that wouldn't quit - and my blood pressure was 20 points higher than it usually was. The doc said it was likely due both to being sick and to taking Nyquil generic. I had no idea.

[TexasBushwhacker]

48. Oh yeah. Use Coricidin HBP if you have cold/fly symptoms

[spooky3]

50. Thx!

[Canoe52]

27. First congrats on quitting smoking! Second my wife the nurse got a lot of her patients

to lower their blood pressure by suggesting they take daily garlic pills.

[PoindexterOglethorpe]

28. Keep in mind that salt is absolutely essential. Among other things, it maintains

blood volume. And your body doesn't hoard salt. It excretes any excess.

So salt to taste. Don't consume processed foods.

Back in the 1950s when doctors got after pregnant women about salt consumption, they were very good at drastically decreasing salt consumption. The result? A virtual epidemic of things like pre-eclampsia. Really, salt is necessary and crucial to life. If you personally have an adverse reaction to salt, then cut back. The rest of us probably don't need to do so.

I honestly get very sick of things that rail against necessary nutrients.

[Iwasthere]

31. Exactly!

Salt is important. .ost buy into the salt myth. It is the processed junk, not salt. Get your magnesium

[onecaliberal]

29. No boxes or cans. Absolutely nothing processed.

[RockRaven]

30. Unfortunately almost anything which is open-and-eat or open-heat-and-eat is loaded with sodium.

Fresh or home-made food is your best bet. Lots of soups and stews store well in the freezer. In general, we make a large pot of whatever for dinner, and from the leftovers we portion individual sized serving into those reusable gladware/tupperware containers you can find in almost any supermarket. So long as you've got the freezer space (and it's worth cleaning out your freezer of non-essentials if you can) it is a lot healthier, tastier, and depending on the dish not necessarily more expensive.

[dawg day]

32. Getting away from canned foods helps a lot-

It's usually pretty easy to make whatever you need fresh, like spaghetti sauce and chicken soup.
Truth is, though, unless you make it yourself, you'll probably get a lot of salt, as it's always been a cheap preservative.

[Liberty Belle]

34. While avoiding processed foods is best,

if you want a few fast items for convenience, look for low-sodium soups especially at health food stores, though even Campbells has some that are low sodium now.

Remember that if you cut out table salt you need to be sure and get iodine in your diet, which you can get through certain fishes.

Eating lots of fresh fruits and vegetables, and substitution herbs as seasoning in anything you cook, can give you flavorful foods without any salt. If you like spicy you can opt for curry, chili peppers or ginger. Or pick savory herbs like tarragon, oregano, rosemary, or sweet ones like cinnamon, cloves and nutmeg. Soon you won't miss the salt.

Stay away from things like potato chips, pretzels, French fries.

Exercise and losing weight if you're overweight can also help lower blood pressure.

[no_hypocrisy]

36. Buy some cookbooks (or borrow some from the Library) and fresh ingredients.

And start cooking/preparing your meals at home. You can control salt, sugar, carbs, and fats that way. And more flavorful than the stuff that's already prepared in boxes.

I rarely reach for the salt shaker when I cook because of herbs and spices.

You mentioned Campbell's soup. Make your own chicken/vegetable stock and then add vegetables, pasta, chicken and have a wonderful meal.

[Generic Brad]

43. Mrs. Dash and peppers

I got hit with that around six years ago. At first it felt like a death sentence, but no longer. That Dash diet has become a way of life for me and it no longer bothers me.

I upped my exercise. Lost around 60 pounds. I have also been on low doses of two blood pressure medicines for as long. All together, I have it under control. My blood pressure used to be 200/100 before I took it seriously. Now I am routinely 115/65. It can get better. You just learn to like different foods and realize you have to walk at least 3 miles every day.

[LeftInTX]

45. I don't like salt, so I read labels

Small amounts of dressing should be OK. Diluting with oil and vinegar will lower sodium.

Burgers should be OK if homemade. Heinz used to make a low sodium ketchup. Condiments should be OK in moderation. I used to purchase non-MSG meat tenderizer.

The biggies are things like canned soup...sausage...preserved food...etc

Salt can't be avoided, but cutting back is fairly easy.

Did doctor what percent of daily allowance of salt?

If you are going over 100%, he may want you down to 100.

Many people go way over 100% if they are eating things like canned soup, cheeseburgers, fast food etc.

100% is workable even with a not very healthy diet. (I know. My diet isn't very good, but rarely go over 100%, cuz I just don't like salt)

[Iggo]

46. Yes.

It's everywhere.

[irisblue]

47. Many poultry processors inject chicken with a sodium 'plumper'

I started buying local organic chicken. Costs more, tastes better.

[TexasBushwhacker]

49. It really helps to prepare your own food

Prepared and canned foods use a lot of salt because it provides flavor at virtually no cost compared to herbs and spices. Experiment with other kinds of flavors other than saltiness - heat, acidity, smokiness, even sweetness.

[liberal N proud]

51. I never add salt to anything

And in the last year, I have found that salty meats cause me to have severe pain in my esophagus. An endoscopy proved I have damage and following that I started tracking what I was eating when I had pain. Bacon and heavily salted pork or beef are usually part of the equation.

[at140]

52. Best way to get rid of salt from body is....

Exercise until you begin sweating. That gets rid of lots of sodium from your body and as a bonus improves heart & lung health.

[MLAA]

53. If you cook...use plenty celery...it has sort of a salty flavor.

Bottom line, you really can’t eat packaged foods and manage salt intake. Nice veggies, grains etc.

[peequod]

56. Benson's Table Tasty

I know it's a corny name, but it's the best salt substitute I have ever tasted, and it has no sodium or potassium chloride in it, just yeast, herbs n' spices. It really tastes like salt though, I'm not kidding. It's weird, it's magical, just get a 3 oz bottle on Amazon (that's the only place I could find it) and give it a try, you'll thank me. And I'm all in favor of greatly reducing salt, which is the leading cause of high blood pressure, along with being overweight. I dropped from a steady 120/80 mm Hg to an average of 100/60 mm Hg after reducing my salt and losing 50 lbs.

[KY_EnviroGuy]

58. panader0, here's an idea for you...

I was raised on seasoned food in the South (50s/60s) but have slowly cut back on salt, to a more reasonable level because it does crank my BP up after I've gotten older. Sometimes I do have cravings for both salty and sweet but I've learned that a very small amount can satisfy the craving.

I suggest you try using vinegar sprinkled into your food as a substitute for salt, as the acid in vinegar tastes similar to salt. I use balsamic vinegar I get at Kroger (Alessi brand - red label) and it's reasonably priced. Note that the vinegar contains NO sodium. I put the balsamic in soups, salads and even prepared foods to break the bland. A sprinkle of dried basil flakes really helps kill the rawness of many fresh or prepared foods, and also adds a great aroma to many, many foods.

I now believe many foods taste better when cooked with little or no salt, then salted lightly at the table. Like the soups you mentioned, you can't take the damn salt out if it's already in the food!

I'm sort of looking at salty food as a treat these days, which allows me to pig out on occasion. Who the hell could eat watermelon, cantaloupe, or baked potato without a sprinkle of salt?

Good luck and congrats on laying down the smokes (I smoked for over 50 years before quitting).......