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Healthy Substitutions for Salt (Part 2)

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This week, we continue to look at alternative ways to keep meals flavorful while cutting back on the salt. In part 1, we covered 3 different ways to add healthy flavor alternatives to your meals. Today, let’s look at three more options available to you.

 

Cayenne

If you like a little heat with your meals, then cayenne pepper is a great option. It can be purchased in small bottles as cayenne powder or cayenne flakes. Cayenne pepper can be strong; make sure to start with a small amount at first in order to see how much you prefer. Add a pinch to soups and dips to enhance flavor or as a marinade to meat dishes. Studies have shown that cayenne pepper may act as a useful vasodilator, which helps expand your blood vessels. The result is a decrease in blood pressure helping to preserve heart health.

 

Turmeric

Turmeric is a spice that comes in powder form and is known for its distinct orange yellow color. It is popular in Asian, Middle Eastern, and northern African dishes. Turmeric is used to flavor rice, curry dishes, and can be combined with ginger when added to meat dishes. It has recently been touted as one of the best spices to add into healthy eating habits. Studies have shown that turmeric may be one of the best anti-inflammatory aids and may improve the health of the inner lining of blood vessels.

 

Vinegars

There are a wide array of vinegars with a variety of flavors that can be used to flavor your foods. Most vinegars have 3 to 4 milligrams of sodium per tablespoon, which is quite low. The most popular versions of vinegar for flavoring are balsamic vinegar, red wine vinegar, and a mix of vinegar and olive oil. Vinegar can be added to sauces, used as a topping, or used as a side garnish. Some studies have shown that vinegars may assist to improve insulin resistance and are high in certain antioxidants.

 

Now, when you think about “eating healthy”, it doesn’t have to be boring or flavorless. There are many more options to flavor your foods out there, not just salt. Obviously, there will be certain flavorings you will like and some you will not enjoy. Give them a try and see which flavorings you can add to your eating habits.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

sodium blood pressure

Managing your Health by Managing your Sodium Intake

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Keeping blood pressure in check can be easier said than done because it is very easy to over-consume sodium on an average day. Roughly 75 million American adults have high blood pressure. High blood pressure is a major contributor to stroke and heart disease. In college I often had to rewrite diets as part of classwork and I always noticed that sodium was the hardest to improve because so many foods are high in sodium. Making a change to reduce sodium in your eating habits can be overwhelming. You may wonder why it is important to keep your sodium levels in check; let’s find out.

 

Sodium is needed in the body to function properly; after all, it is one of the electrolytes.  Sodium assists in muscle contraction and proper functioning of the nervous system. If your body has too little sodium, you may feel tired, lightheaded, or mentally foggy. Unfortunately, it is incredibly easy to consume far too much sodium on a daily basis. Some studies show the lowest amount of sodium with which a person can still function is around 500 milligrams (mg) per day (Thalheimer). That is roughly around two servings of canned beans.

 

The average American consumes over 3,000 mg of sodium a day, which is well above the recommended limit of 2,000 mg a day (Mayo Clinic). Sodium causes the body to retain water, so when a person consumes large amounts of sodium, it causes their heart to pump more liquid in their bloodstream. Simply, the heart is forced to work harder, which results in increased blood pressure. Therefore the heart gets overworked and wears out more quickly.

 

Certain foods are high in sodium, and it is important to limit them. Canned foods, frozen meals, boxed foods, and many restaurant items are often high in sodium. Sodium keeps food from spoiling quickly and gives it a longer shelf life. This is why high levels of sodium are added to these types of foods during processing. Fresh foods are always going to be a better option for lower levels of sodium. Flash frozen bags of fruits and vegetables are also fine options. Also, foods high in potassium are great options because potassium helps balance fluids by flushing excess sodium from your body (Myers).

 

As I mentioned earlier, it can be tough to improve sodium levels in the beginning. It seems that everywhere you turn, foods are packed with sodium. A good way to start is to focus on making a few small changes initially and build off of that. More food is processed today than at any time in the past. Excessive sodium increases blood pressure, known as the “silent killer” because it usually does not have obvious effects until a serious medical event occurs. If your blood pressure is higher than the doctor would like use some of this information to get yourself on the right track.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

 

 

 

References

  1.  Get the Facts: Sodium and the Dietary Guidelines. Centers for Disease Control and Prevention. http://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf. April 2016.
  2. Myers, Jasmine. “What Does Potassium Do For Your Body?” http://vitamins.lovetoknow.com/ what-does-potassium-do-body.  Accessed February 22, 2017.
  3. Thalheimer, Judith. “Spotlight On Sodium: How Much Is Too Much, and How Little Is Too Little.” Today’s Dietician. Nov 2014: Pg 26.
  1. Sodium: How to Tame Your Salt Habit. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479. April 16, 2016.