HealthyLife Articles

Tag: sodium

  • Is Sea Salt Better Than Regular Salt?

    HEALTHY EATING

    A salt bottle opened with spilled salt.

    Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

    What’s the difference?

    In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

    Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

    Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

    Same in sodium

    Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

    Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

    Going coarser

    Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

    In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

    Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Quick Facts About Sodium

    HEALTHY EATING

    A bowl filled with salt and a wooden spoon.

    Everyone needs some sodium. It helps with the body’s fluids, muscles and nerves. But most people eat too much. Here’s why cutting back can do you some good:

    Eating less sodium can lower the risk of a heart attack, heart failure, stroke and kidney disease.

    If people lowered sodium intake to 1,500 mg per day, fewer people would die of heart disease. Up to 1.2 million people could be saved over the next 10 years.

    About 70 percent of people’s sodium comes from processed foods like chips, cookies and crackers, not the salt shaker!

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • A Safer Way To Bring Home The Bacon

    Nutrition

    Image of bacon and rosemary.

    Meats like bacon, bologna, frankfurters, pepperoni, and salami have been cured to stop the growth of bacteria, delaying spoilage. Curing gives these meats their reddish pink hue and distinctive flavor. Scientists have discovered, however, that nitrites and nitrates, compounds used to cure meats, might be converted into dangerous cancer-causing substances called nitrosamines when cured meats are digested. Luckily, scientists also discovered that vitamin C can help to prevent formation of nitrosamines. So now, meat processors must by law include some form of vitamin C in cured meats.

    To further ensure the safe consumption of cured meats:

    *  Don’t let bacon or other lunch meats sit unrefrigerated for more than a few minutes. They can still spoil at room temperature.

    *  Cook bacon in a microwave oven. This produces lower levels of nitrosamines than pan frying or oven cooking.

    *  Always drain fat from cooked bacon, since drippings contain twice as many nitrosamines as the meat itself.

    Despite these precautions, cured meats are still high in fat and sodium, so you should eat only limited amounts regardless of the threat of nitrosamines.

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Salt Can Shake Up Your Health

    Nutrition

    Close up image of the top of a salt shaker.

    This is one flavor enhancer you should do without.

    Too much salt and sodium can lead to or worsen high blood pressure which raises the risk for heart disease and stroke. What is too much?

    *  More than 1,500 mg of sodium per day, or only half a teaspoon of salt, if you are over the age of 51, African American, or if you have high blood pressure, diabetes, or chronic kidney disease

    *  More than 2,300 mg of sodium a day for all others

    Where’s the salt and sodium?

    Table salt, of course. One teaspoon of salt (sodium chloride) has about 2,300 milligrams of sodium. But most of the sodium eaten comes from processed, packaged, and restaurant foods. The Centers for Disease Control and Prevention (CDC) found that about half of the sodium people eat comes from ten types of foods:

    *  Breads and rolls

    *  Cold cuts and cured meats

    *  Pizza

    *  Poultry

    *  Soups

    *  Sandwiches

    *  Cheese

    *  Pasta dishes

    *  Meat dishes

    *  Snacks

    Shake Salt Out of Your Diet

    Before refrigeration, salt served as a valuable way to preserve food. Unfortunately, in some people, high-sodium diets are linked to high blood pressure and an accumulation of fluid, called edema. (Salt is 40 percent sodium and 60 percent chlorine. Together they form sodium chloride.)

    The taste for salt is acquired, not inborn. So it’s possible to wean yourself off salt with no ill effects. We’ve already suggested you make salt-free soups. Here are some other ideas.

    *  Put away your salt shaker, and forget about using it while cooking or at the table.

    *  Use less seasoned salt, soy sauce, barbecue sauce, and other salty condiments.

    *  Buy only unsalted varieties of snack foods.

    *  Avoid foods prepared with salt brine like pickles, olives, or sauerkraut.

    *  Limit foods like smoked fish, kippered herring, anchovies, sardines, and caviar.

    *  Prepare meals from fresh ingredients instead of relying heavily on commercial products that contain salt or other sodium compounds.

    *  When dining out, ask that foods be made to order, with no salt.

    Assault on salt tips:

    *  Remove the salt shaker from the table. If you’ve been used to the taste of salt, give yourself time to adjust to the missing flavor.

    *  Buy fresh, rather than packaged and processed foods.

    *  Eat more home-prepared meals and less fast food, take-out, and restaurant meals.

    *  When you eat out, ask that salt not be added to your foods.

    *  Use little or no salt when cooking. Kosher salt and sea salt count.

    *  Read nutrition labels closely. Choose foods with the words “low sodium” or “no salt added.”

    *  Go easy on condiments, such as soy sauce, pickles, olives, ketchup, and mustard. Use ones lower in sodium.

    Action Step

    Spice up your life without salt. Use seasonings, such as bay leaf, marjoram, curry powder, garlic, and lemon juice for your meats. Add cinnamon, cloves, dill, rosemary, and tarragon to your vegetables.

    Page from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Heart Failure

    Heart & Circulation Problems

    The heart is the body’s pump. When it can’t pump well enough to meet the body’s needs, it is called heart failure (HF). The heart itself doesn’t fail, but “fails” to supply the body with enough blood and oxygen. The pumping action of the heart decreases. Blood flow slows down. This causes excess fluid (edema) in tissues throughout the body. The term congestive heart failure, used in the past, is due to the excess fluid or congestion. Heart failure needs a doctor’s diagnosis and care!

    Signs & Symptoms

    *  Shortness of breath.

    *  Feeling very tired or weak.

    *  Dry cough or a cough with pink, frothy mucus.

    *  Swelling of the lower legs, ankles, and feet. Your shoes can suddenly feel too tight.

    *  Decreased appetite and nausea.

    *  Rapid weight gain over several days or weeks without an increase in food intake. You could gain up to 1 pound a day.

    *  A fast heartbeat. Sometimes the heartbeat is irregular.

    *  Feeling anxious or restless.

    *  A feeling of suffocation. This is caused by fluid that collects in the lungs. It can be difficult to lie flat. You may need to sleep on 2 or more pillows. You may wake up suddenly from sleep feeling short of breath.

    Causes

    Anything that damages the heart muscle or makes it work too hard can cause heart failure. This includes:

    *  One or more heart attacks. This is the number 1 cause.

    *  Advanced coronary artery disease.

    *  High blood pressure that is not controlled.

    *  High blood pressure in the lungs (pulmonary hypertension).

    *  Alcohol and/or drug abuse.

    *  Severe or chronic lung disease (e.g., emphysema).

    *  Diabetes, especially if it is poorly controlled.

    *  Pericarditis. This is a swelling or thickening of the lining that surrounds the heart. This can restrict the heart’s pumping action.

    *  Abnormal heart valves. Causes include rheumatic heart disease and heart defects present at birth.

    *  Abnormal heart rhythm.

    *  A viral infection. This is rare and happens only if the infection affects the heart and causes cardiomyopathy, a muscle disease of the heart.

    Diagnosis

    Ways to Diagnose Heart Failure:

    *  A medical history and physical exam. Blood and urine tests.

    *  A chest X-ray to see if the heart is enlarged and if the lungs are congested.

    *  An ECG (also called EKG) to look for an enlarged heart, heart muscle damage, and abnormal heart rhythms.

    *  An echocardiogram. This test uses sound waves to show the heart’s size, shape, and movement.

    *  An exercise stress test.

    *  A cardiac catheterization. This test diagnoses coronary artery disease and checks for past heart attacks.

    Self-Care / Prevention

    Some causes of heart failure can be prevented. These include heart attacks, coronary artery disease, high blood pressure, rheumatic fever, and substance abuse.

    To Prevent Heart Attacks and Coronary Artery Disease:

    *  Don’t smoke. If you smoke, quit!

    *  Have regular medical checkups. Get your blood pressure checked at each office visit or at least every 2 years. Get your blood cholesterol tested as advised by your doctor.

    *  Take all medicines as prescribed. These include ones for high blood pressure, etc.

    *  Ask your provider about taking a low dose of aspirin (e.g., 1 baby aspirin) daily.

    *  Get to or stay at a healthy body weight.

    *  Strictly limit or avoid alcohol.

    *  Do regular physical activity. {Note: Talk to your health care provider before you start an exercise program. This is important if you have been inactive for a long period of time, are overweight, are over age 35, or have any medical problems.}

    *  Get a test to screen for diabetes as advised by your doctor. Having diabetes and high blood cholesterol increase the risk for heart disease.

    Self-Care

    *  Weigh yourself daily to check for excess fluid weight gain. Keep a record of what you weigh. Take it with you when you visit your health care provider. Call your provider, though, if your weight increases suddenly (3 or more pounds in 1 day).

    *  Limit sodium (part of salt) to about 2,000 milligrams per day.

    *  Limit fluids as advised by your health care provider.

    *  Have 5 to 6 small (instead of 3 large) meals a day.

    *  Stay as active as you can.

    *  Do not have more than one alcoholic drink a day, if at all. One drink equals 4 to 5 oz. of wine; 12 oz. of beer; or 1-1⁄2 oz. of 80 proof liquor.

    *  Eat healthy.

    *  Exercise on a regular basis as advised by your health care provider.

    *  Modify your daily activities as needed so you don’t place too heavy a demand on your heart. Alternate activity with periods of rest.

    *  Sit up when you rest, if this makes breathing easier. Sleep on 2 or more pillows and/or raise the head of your bed 6 inches when you sleep.

    *  Don’t smoke. If you do, quit!

    *  Lose weight if you are overweight.

    *  Follow your health care provider’s treatment program. Take your medication(s) as prescribed.

    Medical Care

    Call Health Care Provider For:

    *  A new onset of shortness of breath or fatigue when you do your normal activities or lie down.

    *  A new onset of swelling in the ankles and feet and it is harder to breathe when you lie down flat.

    *  Coughing up pink or frothy mucus with mild shortness of breath.

    *  An unexplained weight gain of 3 to 5 pounds.

    *  Having heart failure and you have symptoms of a cold or flu. These may add stress to your heart.

    *  Having heart failure and your symptoms worsen.

    Get Immediate Care For:

    *  Severe shortness of breath (you are too short of breath to say a few words) with or without wheezing (a high pitched whistling sound).

    *Heart Attack Warning Signs

    Resources

    American Heart Association

    800.242.8721

    www.heart.org/HEARTORG

    National Heart, Lung, and Blood Institute

    www.nhlbi.nih.gov

    Heart Failure brochure by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Take Control Of Your Blood Pressure

    General Health Conditions

    Part of a blood pressure cuff and medications.

    Getting older, having a family history of high blood pressure (HBP), and being African American are risk factors you cannot control. Lower risk factors for HBP that you can control.

    Action Step:Get your blood pressure checked at every office visit or at least every two years.

    Health at Home Lifetime book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Limit Sodium

    Healthylife® Weigh

    Part 2

    Sea salt on wooden spoon and the word salt written in grain.

    Your body needs some sodium to:

    *  Maintain the right balance of fluids in your body.

    *  Transmit nerve impulses.

    *  Contract and relax muscles.

    Use added salt sparingly and limit foods high in sodium. Most people eat much more sodium than they need. There are important reasons to limit sodium in the diet. A low-sodium diet can help:

    *  Prevent high blood pressure. High blood pressure, if untreated, can lead to heart attack, stroke, poor eye health, headaches, and kidney failure.

    *  Lower your blood pressure if you have high blood pressure.

    *  Avoid swelling (edema) in legs, ankles, and internal organs.

    *  Reduce bloating and other side effects of premenstrual syndrome (PMS).

    Limit sodium to 2,300 milligrams per day (about 1 teaspoon). If you have high blood pressure, consult your doctor about the amount of sodium you should have each day. He or she may suggest you limit your sodium intake to 1,500 milligrams per day (about ¾ teaspoon). This includes sodium from all sources- salt added during cooking and at the table, salt in processed food, and sodium that occurs naturally in foods.

    Ways to Limit Sodium

    *  Choose low-sodium versions of canned foods, like soup, tomatoes and vegetables.

    *  Read nutrition information for restaurant items, when available. Choose from the “heart healthy” menu.

    *  Taste your food before adding salt. If needed, add a little.

    *  Leave the salt shaker off the table.

    *  Limit intake of processed meats like sausage and cold cuts.

    Flavor Foods Without Salt

    *  Beef – Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme

    *  Lamb – Curry powder, garlic, rosemary, mint

    *  Pork – Garlic, onion, sage, pepper, oregano

    *  Veal – Bay leaf, curry powder, ginger, marjoram, oregano

    *  Chicken – Ginger, marjoram, oregano, paprika, rosemary, sage, tarragon, thyme

    *  Fish – Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

    *  Carrots – Cinnamon, cloves, marjoram, nutmeg, rosemary, sage

    *  Corn – Cumin, curry powder, onion, paprika, parsley

    *  Green – beans Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme

    *  Peas – Ginger, marjoram, onion, parsley, sage

    *  Potatoes – Dill, garlic, onion, paprika, parsley, sage

    *  Summer squash – Cloves, curry powder, marjoram, nutmeg, rosemary, sage

    *  Winter squash – Cinnamon, ginger, nutmeg, onion

    *  Tomatoes – Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

    © American Institute for Preventive Medicine

  • Limit Sodium 2

    Healthylife® Weigh

    Menus & Recipes

    Sea salt on wooden spoon and the word salt written in grain.

    Your body needs some sodium (salt), but not too much, to keep the right balance of body fluids, use muscles properly and transmit nerve signals. Limit foods high in sodium and use added salt sparingly. Ways to limit sodium include:

    *  Limit processed meats like sausage and pepperoni.

    *  Choose salt-free or low-sodium canned foods (soup, vegetables, etc.) by reading the food label.

    *  Read nutrition information for restaurant items when available.

    *  Leave the salt shaker off the table. Taste your food before adding salt. If needed, add a little.

    *  Flavor foods without salt. Instead, use more herbs and spices.

    © American Institute for Preventive Medicine

  • Sodium In Packaged Foods

    Healthylife® Weigh

    Part 3

    Deli meat on cutting board with fresh tomatoes and green onions.

    Many packaged foods have sodium added. Use the food label to compare sodium content between products. Choose options lower in sodium. This chart shows what different sodium-related marketing claims mean.

    Chart of marketing claims and what they mean. And, the salty 6.

    For restaurant items, check the posted nutrition facts or go to the restaurant’s website. Learn more about making healthy choices while eating out and on the go inPart 4of this online guide.

    © American Institute for Preventive Medicine

  • Read The Labels, Again

    WELL-BEING

    Image of medicine bottles.

    Any box or bottle of over-the-counter (OTC) medicine lists its active ingredients prominently on the label. But are consumers using that information to make wise choices about taking two or more OTC drugs at the same time? Probably not, suggests a study in the Journal of Public Policy & Marketing.

    A consumer who takes a cold medicine containing, for instance, acetaminophen, may see nothing wrong with taking an additional medicine that also contains acetaminophen. In other words, the typical consumer, who is unlikely to have any medical expertise, may very well believe that there is no danger in taking any two OTC medications at the same time-even medications with the same active ingredients.

    Avoid double dosing. OTC drugs are not risk-free. Read labels.

    FYI

    According to the FDA, more than 600 OTC and prescription medicines contain the active ingredient acetaminophen. Taking acetaminophen is safe and effective when you follow the label information. But you can get severe liver damage if you take:

    *  More acetaminophen than directed

    *  More than one medicine that has acetaminophen

    *  3 or more alcoholic drinks every day while using acetaminophen

    For more information, ask your pharmacist, doctor, or nurse.

    © American Institute for Preventive Medicine