A quick primer on low-sodium, reduced-sodium, et. al.

This blog is all about eating less sodium (and less fat and sugar). Cutting back on salt helped lower my blood pressure over the years and can do the same for you. We write about low-salt foods and recipes so much, we assume everyone knows how much salt they should be eating every day. But of course that’s not true, so here’s a quick primer we found recently on tylerpaper.com.

“The American Heart Association recommends no more than 2,300 milligrams a day of sodium and moving toward an ideal limit of no more than 1,500 mg per day for most adults. On average, Americans eat more than 3,400 milligrams of sodium each day,” writes Claudann Jones Texas A&M AgriLife Extension Service.

Looks promising, lots of protein too. — Read every label for salt content!

The author talks about where to find salt content on food labels and also includes this handy primer of all the terms food processors use about salt, most designed to make you think the products have less sodium than they actually do:

• Sodium-free – Less than 5 milligrams of sodium per serving and contains no sodium chloride

• Very low sodium – 35 milligrams or less per serving

• Low sodium – 140 milligrams or less per serving

• Reduced (or less) sodium – At least 25 percent less sodium per serving than the usual sodium level

• Light (for sodium-reduced products) – If the food is “low calorie” and “low fat” and sodium is reduced by at least 50 percent per serving

• Light in sodium – If sodium is reduced by at least 50 percent per serving

She also reminds readers to think about how many servings of a given product they would normally eat. The label lists salt for one serving but who really eats only one serving of anything?

May 20, 2021 0

The low-salt message is being heard, even in South Africa

It’s always nice to see articles touting the low-salt message. I get regular Google alerts every day with stories that do just that and I was excited to see one recently from South Africa.

If the message has reached there, perhaps it’s really beginning to sink in with people, that eating less salt can help their overall health.

Salt is salt, I avoid it to help control my blood pressure.

The piece by a South African dietitian, is consistent with stories from other parts of the world in its recommendations that we strive for less than 2,000 mgs of sodium a day. Someone with heart issues such as I have should aim even lower, perhaps 1,500 mgs, depending on their weight.

One fun comment in the story, ““Lemon is the new salt. Lemon juice enhances the flavour [British spelling here] of the food. Adding a squeeze of lemon to a meal can give you flavour without the risk.”

Another fun fact, March 11-17 is World Salt Awareness Week!

The author’s tips for cutting salt ocnsumption:

1. Choose less salty food.
2. Cook with less salt, adding natural flavurs like a squeeze of lemon.
3. Do not add more salt to your meal at the table.
4. Remove the salt shaker from the table.
5. Taste your food before adding salt (it might be a habit).

March 14, 2021 0

Feel like a drink? Maybe you want to hold off on that idea

I try never to give medical advice on this blog because that advice changes so quickly and so frequently. I always have my doubts about any medical advice about which foods are healthy and which are not, or which are so-called superfoods and which are not.

I was reminded of why I’m a doubter by a recent story knocking down the idea that moderate drinking it ok, health-wise.

Put down that beer…at least until the next study comes out.

Headlined Study challenges health benefits of moderate drinking this Associated Press reports that “A new study challenges the idea that a drink or two a day could actually be good for you. Continue reading “Feel like a drink? Maybe you want to hold off on that idea” →

April 22, 2019 0

Getting the salt out — it’s everywhere, here are some examples

Salt has become one of the three evils for my body since my first stent in 2012, and the second in 2016. I’ve redone my eating, cooking and food shopping habits to get the salt out of my diet and seen my blood pressure fall as a result.

Salt can lead to stomach cancer, one more reason to get it out of your diet. — Too much salt will be in processed and restaurant foods for years to come.

Americans eat more than the recommended amounts of salt daily because salt is in almost every food we buy, especially at restaurants, If you don’t believe that, take a look at this WebMD slide show about where salt hides in our foods.

Some, like frozen dinners or processed meats, you might already know about. But what about cereals, juices and canned veggies? Yep, there too. Enjoy and learn from the show…and do pass [up on] the salt.

February 27, 2019 0

Here’s one reason olive oil gets all the glory

Olive oil is like the Mount Olympus of ‘good’ fat, most nutritionists agree. But exactly why is that the case? So much of nutrition science is still in its infancy that I often am skeptical when anything is touted as a ‘healthy’ food.

Always carry your own oil and vinegar packets to use on any salad. I buy these in bulk on Amazon.

But a new study may give some insight into why olive oil can help us. Apparently it helps your good cholesterol, the HDL kind, work more effectively, according to an article in Cooking Light magazine.

Continue reading →

January 9, 2019 0

Consider mushrooms for your Easter table

Mushrooms have always been something I enjoy, from cutting up small ones for salads to roasting giant portabellos on the grill with a salt-free teriyaki sauce for flavoring.

So it’s nice to know they have lots of healthful properties, as this slide show from WedMd.com shows.

“If you’re looking for an all-natural multivitamin, skip the supplement aisle and pick up some mushrooms,” WebMD says. “Among their many nutrients: B vitamins — including pantothenic acid (B5), niacin (B3), and riboflavin (B2) — plus copper and selenium. Mushrooms also have protein, fiber, potassium, vitamin D, calcium, and more.

“Mushrooms may do a lot more for your health than fuel your body. They have antibacterial properties. They can help lower cholesterol. They’re good for your immune system. They may even help prevent or treat Parkinson’s disease, Alzheimer’s disease, high blood pressure, and cancer,” the slide show goes on to state. Wow. I tend to be doubtful about such superfood claims, there’s still so much about nutrition and our bodies that science hasn’t figured out, after all. Continue reading “Consider mushrooms for your Easter table” →

March 29, 2018 1

AMC Dine-in Menu — hear the sound of your blood pressure spiking???

Sunday is movie day in our house. We normally go to the first show of the day to get cheaper tickets because why pay more to see the same movie a few hours later? Movie theaters today are adding all sorts of new perks to get people to leave their houses. One of the new perks is expanded food options.

AMC is a large theater chain and I saw recently that it has what it’s calling the AMC dine-in menu now. The cardboard menu they give you to pick from actually has calorie counts right on it for every dish, a requirement that comes from the healthcare law commonly called Obamacare.

Continue reading “AMC Dine-in Menu — hear the sound of your blood pressure spiking???” →

December 17, 2017 0

5 low-sodium meals to consider

Salt has become my sworn enemy because of its impact on my weight and blood pressure, so I’ve been working hard to redo recipes to get the salt out since my 2012 angioplasty. Check my recipe page for some great recipes that have a minimum of salt.

Recently, I saw this headline, 5 Low-Sodium Meals That Won’t Make You Reach for the Salt Shaker and was intrigued, so I check it out on Cafemom.com.

At least two of these actually sound good to me and don;t seem to compensate for the lack of salt by adding fat and/or sugar. I’d try the Alaskan BBQ Salmon and the Mini Turkey Meatballs. Salmon and ground turkey are two of my go-to proteins these days. I would cut the sugar in the salmon however, honey and sugar seem like too much sweetness and too much sugar. Or use a low-sugar, low-salt barbecue sauce like LocalFolks.

The link to the turkey meatballs isn’t working so I can’t examine the ingredients list, but I like the concept. Try adding Italian seasoning and some low-fat parmesan cheese for flavor.

I’d try the Penne With Cherry Tomatoes, Asparagus, and Goat Cheese but would substitute fat-free feta instead of the goat cheese.

John

February 21, 2017 1

A heart-related discount from Healthy Heart Market

Healthy Heart Market is a good online shopping alternative if you can’t find low- and no-salt offerings in your local supermarkets or food stores here you shop. I’ve written about it’s offerings in the past.

But shipping products, especially liquids, can get expensive. So it’s nice when the Market offers discount, such as one that is ending today for 10% off. The promotion is tied in with the American Heart Association’s Go Red Day, which was Feb. 3 and is designed to help promote heart health among women. Continue reading “A heart-related discount from Healthy Heart Market” →

February 10, 2017 1

Bread and salt — here’s how to break that troubling link

Bread has largely been out of my diet since I began efforts to reduce my daily intake of sodium. Most breads, whether packaged or made fresh at local bakeries, are loaded with salt. I’ve worked hard to find a salt-free whole wheat bread and other varieties like a brown rice bread.

My rice bread find from Minneapolis. A nice low-salt alternative to high-sodium white breads.

So I was intrigued to see a Bon Appetit e-mail with the subject line We Asked a Nutritionist: Which Bagged Bread Is Healthiest? Clicking through to the story, I found that headlined How to Find the Healthiest Bagged Bread at the Supermarket.

It’s an informative piece, separating out bread myth from reality and rating various types of bread. I’d hoped it would look at brands of bread too, but no luck on that front. It did take on two of the three food demons — salt and sugar.

“Aim for bread with less than 150 mg of sodium per slice of bread,” Carrie Motschwiller, a registered dietitian and wellness manager in New York City, says in the piece. I’d go further and try to cut out all salt in bread or simply skip the bread. Continue reading “Bread and salt — here’s how to break that troubling link” →

June 30, 2016 0

Category: blood pressure