Ugh!!! Cutting back on the Salt, you can do this. <3

I can so relate to this …

recommended daily allowance says … 2300 MG’s of sodium a day

where most get 3400 MG’s

myself and 50% of America are on low sodium diets keeping sodium, 1500 MG’s. per day

This article is on the Mayo clinic Website, this website always offers great information; read below to see what I recently found. Many people ask me how I do this … I have repeated parts or all of this at some point or another. It makes me feel good to I have learned and maintained my course for 11 months. I have highlighted one very important area, so if you truly want to do this and salt has been your best friend for years, don’t attempt a bland dish. I have had bland dishes, not by choice but by necessity because I had to in the beginning.

I have ALWAYS had low blood pressure, so to be on a low sodium diet would seem contractive I know. My heart is the issue and has been all my life from what I have learned and the doctors aren’t beating down my door to fix it now. So I learned to deal with it and to make my heart and kidneys work together, I do this with low salt and 64 oz. of fluid a day. Because these two body organs cant’s get along I retain water and if not monitored I can drown basically. So what do I get Salty Chaos …

Peeps keep reading you will find some facts and good ideas to beat the bland, I am aggressive with my seasonings, rarely use a salt substitute, and eat only natural meats and cheeses. The highlights below could be my medical record! I had acute kidney failure and they determined I have congestive heart failure, which I have had all my life. If you or someone close to you can relate to this, than share my blog with them, it could save their life.

Here is the Mayo clinic website …

Sodium: Essential in small amounts

  • 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

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine. But if for some reason your kidneys can’t eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced. Some people’s bodies are more sensitive to the effects of sodium than are others. If you’re sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: What are the sources of Sodium?

  • Processed and prepared foods.
    The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain sodium. Processed foods include bread, pizza, cold cuts and bacon, cheese, soups, fast foods, and prepared dinners, such as pasta, meat and egg dishes.
  • Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While they don’t have an abundance of sodium, eating these foods does add to your overall body sodium content. For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium.
  • In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

Tips for cutting back on Sodium

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn’t been injected with a sodium-containing solution. Look on the label or ask your butcher.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.” Better yet, buy plain whole-grain rice and pasta instead of products that have added seasonings.
  • Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest and juice from citrus fruit to jazz up your meals. Sea salt, however, isn’t a good substitute. It has about the same amount of sodium as table salt.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful especially if you have kidney problems or if you’re taking medications for congestive heart failure or high blood pressure that cause potassium retention

Kicking salt to the curb?

Reducing salt can seem daunting, you may already think you don’t eat much salt.  If you fall into this lane, take a look at a few things in your cupboard. Cereal, soup, canned item of your choice, bread, cheese, frozen entree, etc.  Now read the ingredient label, are you surprised at  what you are seeing?  Experts can’t agree on how much we should consume, but they all agree we consume too much.  50% of Americans have to be on low salt diet for heart or kidney medical issues.  In Europe there is also increasing evidence of a link between high salt intake and stomach cancer, osteoporosis, obesity, kidney stones, kidney disease and vascular dementia and water retention. – See more at:

Reducing salt is acquiring a new taste almost, since salt has becone an acquired taste reversing this is the key. Here are ten ideas to get you get on your way …

  1. Cook often … freeze left overs!  Salt prolongs shelf life.
  2. Pair takeout meal with fresh veggies, eat half the entree.
  3. Reduce incrementally, if the recipe calls for a half tsp. of salt use a 1/4.
  4. Read labels
  5. Salt free shortcuts … frozen or no salt can veggies, you can add your own salt.
  6. Add more fruits and veggies to your diet.
  7. Salad dressing ~ make your own, start with vinegar and oil, add a seasoning.
  8. Condiments ~ do what you can to cut these out, or look for low/no salt types.  Ketchup, has a lot of salt so does soy sauce.
  9. Salt with style .. use a salt grinder, use fresh herbs.
  10. Fresh herbs and spices, try a herb garden.

Click on the link for “Cooking Light” here or in my  Chaos Roll and read the article, and see what other great stuff they have!

MSN Health and Fitness article – Medical Daily, by: Jaleesa Baulkman

This Cereal Contains More Salt Than a Big Mac

7 / 14

Medical Daily

Jaleesa Baulkman9 hrs ago

© Pixabay public domain

A serving of Kellogg’s Corn Flakes contain more sodium than a McDonald’s Big Mac. New research from a health campaign group revealed that a number of everyday foods have dangerously high sodium content.

Corn flakes comes to mind when most people think of a healthy breakfast. It’s the go-to breakfast staple for kids and adults alike. However, new research from a UK health group revealed that one bowl of the popular breakfast cereal can hold up to 50 percent of a day’s worth of recommended sodium intake.

High-Sodium Food Offenders

Consensus Action on Salt and Health (CASH) revealed that a number of favorite (and seemingly harmless) food and grocery essentials, such as breakfast cereal, canned tomato soup, and cheddar cheese, are a source of excessive salt. The group said this is despite major progress made before 2010 when the salt reduction program was run by the Food Standards Agency (FSA), a UK government body responsible for protecting public health. CASH attributes the rise in salt content to the halting of the salt reduction program and the adoption of a “voluntary system in which retailers and manufactures police themselves,” The Guardian reported.

“Under the FSA and CASH, the UK led the world in salt reduction,” Professor Graham MacGregor, chairman of CASH, said in a statement. “It is a tragedy for public health that the coalition government in 2010 seized responsibility for nutrition from the FSA to the Department of Health where they made the food industry responsible for policing themselves. Unsurprisingly this has failed.”

According to U.S. Dietary Guidelines, adults and children over 14 years old should consume less than 2,300 milligrams of salt a day. Excess salt intake is a major contributor to high blood pressure, a condition that increases the risk for heart disease and stroke, two of the leading causes of death for Americans, according to the Centers for Disease Control and Prevention (CDC).

After surveying popular supermarket foods, CASH found that nearly half of canned tomato soups contained more salt per serving than two slice of Domino’s Cheese and Tomato Pizza, with the worst culprit being Baxters Vegetarian Italian Tomato and Basil with 3,500 milligrams of salt per serving — more salt than a McDonald’s Big Mac and large fries.

Since the introduction of the of the voluntary system in 2010, 55 percent of soup products were found to contain the same amount or up to 50  more salt. Between 2004 and 2012, corn flakes saw a 56 percent reduction in salt content. Although further reductions have been made since then — CASH reported a 30 percent reduction in salt content in corn flakes since 2012 — the progress isn’t as significant. In fact, some corn flake brands have even increased their salt content. For example, Sainsbury’s Corn flakes saw a 42 percent increase from 720 milligrams per serving to 10 grams. Kellogg’s Corn flakes had the highest salt content of all corn flakes surveyed, with at least 1,130 milligrams per serving. That’s more salt than a McDonald’s Big Mac in just one bowl of corn flakes.

It’s well documented that consuming too much salt can negatively affect your brain, heart, and bone health. According to CASH, the best way to combat unnecessary deaths from hypertension-related health conditions is to implement a salt reduction program.

Halt the Salt

The vast majority of Americans consume more sodium than the recommended daily value — an average of more than 3,300 milligrams each day, according to the CDC. At least 77 percent of salt intake in the U.S. comes from packaged and restaurant foods. With that in mind, the New York City Health Department launched a National Salt Reduction Initiative (NSRI) in 2008 to help prevent heart disease and stroke by reducing the amount salt in restaurant foods. The initiative is a public-private partnership of more than 95 state and local health authorities and national organizations, including the American Heart Association, American College of Cardiology and several state public health agencies.

As part of this plan, food producers agree to lower sodium levels deemed feasible for their food items. Between 2009 and 2012, 21 companies reduced the sodium content in their food, including Subway, which reduced sodium in its staple sandwich, the Italian BMT, by 27 percent. Last year, New York City became the first city in the nation to require chain restaurants to post warning labels next to menu items that contain high levels of sodium. Many chain restaurants including Applebee’s, Subway, and TGI Friday’s have already implemented the sodium warning rule.

Currently, only 28 companies have agreed to participate in the NSRI initiative and reduce sodium levels to “relevant targets” set by the NYC Health Department. A 2015 study found that the expansion of NRSI to a large sector of food manufacturers could avert 2 to 5 percent of heart attacks, and reduce strokes by 1 to 6 percent. The researchers concluded that expansion of the initiative is likely to significantly reduce the prevalence of high blood pressure as well as hypertension-related cardiovascular morbidity.

High salt intake can lead to heart failure, stroke  and obesity, primarily due to the retention of water. Luckily, in addition to reducing salt intake, there are other ways to counteract the effects of high sodium intake. For example, increased water intake helps minimize the effect of salt intake by diluting “the fluid sodium retains,” Medical Daily previously reported. Also, consuming more bananas than usual after a salt binge adds more potassium to the diet which, in turn, can help manage the body’s balance of water.