Medical Hub

Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective.

Sodium versus Table Salt

First, let’s clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl). Table salt is 40% sodium and 60% chloride.

Sodium

Sodium is a mineral that is vital for health. Sodium maintains fluid balance, which is why it plays a key role in blood pressure control.

There is a direct relationship between sodium intake and blood pressure. Reducing sodium to 2.3 grams sodium (6 g table salt) daily is linked with decreased blood pressure levels.

Sodium Intake

A typical U.S. diet means a high sodium diet. The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.

To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.

Sources

Sodium is found naturally in food, but most sodium we consume has been added for food preservation and preparation. To successfully reduce sodium intake you need to be aware of the table salt you add to foods and the sodium pre-added to foods.

75% of the typical American diet comes from processed foods - sauces, soups, condiments, canned foods, and prepared mixes. Fast food is another common source of sodium.

Tips to Reduce Sodium Intake

Use less salt at the table and when cooking.

If you automatically add salt to food before tasting it, this is the first place to start cutting back. You have many options for flavoring your food in place of salt - salt substitute, herbs, and spices.

If you want to try salt substitute, check with your MD. Salt substitutes contain potassium and needs to be monitored if you have kidney disorders.

Read labels when buying prepared and prepackaged foods.

When reading labels, here are some terms to avoid:

Salt (sodium chloride)
Monosodium glutamate (also called MSG)
Baking soda (sodium bicarbonate)
Baking powder
Disodium phosphate

Select canned, frozen, and snack foods without added salt, such as unsalted nuts, unsalted broths, and no added salt canned vegetables. Better yet, switch from canned vegetables to frozen with no added salt or fresh veggies. Limit salty snacks like chips, pretzels, and salted nuts. Cheese is anther high sodium source.

Make healthy choices when dining out.

Here are some tips to enjoy a meal out and maintain a low sodium intake:

Use pepper for extra seasoning instead of salt.
Avoid sauces or gravies.
Order broiled and baked meats.
Avoid seasoned or blackened menu items.
Avoid menu items with a lot of cheese.
Avoid soy sauce and MSG.

Salty flavor is something you have trained your body to prefer. You can retrain your taste buds over time with the ultimate goal of lowering high blood pressure.

About the Author

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Tags : blood pressure, heart disease, nutriiton, salt, sodium

Everyone knows about flu shots, but most adults don’t get them. After all, they’re for babies and the elderly, right?

flu shots can save your life

Wrong. They’re for heart patients too.

Apparently, influenza, aka the flu, can bring about major complications of heart disease. In fact, the CDC recommends flu shots not only for heart disease patients, but also for their family members and caregivers. This is important, folks, and now is the time to act. If you are one of the 12 million Americans with a heart condition, call your doctor about this today. It can save your life this winter.

The Mended Hearts website has a good fact sheet about this issue here.

Tags : flu, heart, heart disease, shots, vaccinations

When it comes to running, I am a beginner. I made it through the Couch-to-5K plan and I now run -  ok jog - for 5 kilometers at a time, three times a week.My greatest fear when it comes to running is injury and I do everything I can to prevent one. Today I wanted to talk about one that you don’t read too much about - keeping hydrated.

water drinking for a safer workout

Running is a challenge for the body, making your internal organs, not just muscles, work in extreme conditions. In fact, long runs in hot days can be life threatening if you’re not well hydrated. In the Chicago annual marathon of 2007, for example, one runner died and several others were hospitalizes due to dehydration. As you run, your entire body maxes out and in order for it to provide you with peak performance, you have to keep it well hydrated.

How to do that? It’s easy enough, really. All you need is one amazing super liquid: water.

Unless you’re running for more than two hours at a row, there really is no need for fancy sports drinks. These can help replace electrolytes, but aren’t necessary for shot periods of exercise. All you need to do is drink six ounces of water for every 20 minutes of exercise.

If you do plan a long run, it’s best to drink plenty well before the run. We’re talking the previous day even. Keep your body’s fluid levels high and running will be not only easier, but much safer too.

Tags : dehydration, exercise, running, sports, water

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