Sodium intake

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kmunson

Joined: Apr 13
Posts: 87

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Posted: 19 Jun 2013, 15:12
I am trying to drop weight and lower cholesterol.

I am wondering what sodium intake I should be striving to stay under? I know that our body needs some salt...but how much is too much?
NCNOLE

Joined: Feb 11
Posts: 1,183

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Posted: 19 Jun 2013, 17:08
If you have high blood pressure, aim for less than 2000 mg. If you don't have high blood pressure, then you could have more. If you feel like you are retaining fluid, have swelling in feet or fingers, then you need to cut back on sodium. If you feel like you are not losing weight b/c you are holding onto fluid, then you need to cut back on sodium. I would suggest staying under 3000 mg, but some people find that harder than others. If you eat more whole foods and less processed foods, then you should be able to manage this. Avoid canned goods, snack items, frozen dinners, processed meats, cheese, and even some breads, as they are all loaded with sodium.
mummydee

Joined: Feb 10
Posts: 1,734

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Posted: 19 Jun 2013, 18:20
The IOM has also established a “tolerable upper intake level,” or UL, which ranges from 1,500 mg to 2,200 mg of sodium per day for children and adolescents aged 1 to 13, up to 2,300 mg per day for people aged 14 or older. Consumption exceeding these limits increases the risks of adverse health effects, especially those linked to hypertension.
Personally I keep mine 1,200 - 1,500, I believe the FDA has these levels a little too high.
The Food part of the FDA supports the processed food industry and the Drug part thrives on treating ailments such as hypertension. they are not out there to help the people , it's all $$$
kmunson

Joined: Apr 13
Posts: 87

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Posted: 19 Jun 2013, 21:58
I do have to take medicine for my blood pressure, so I would assume lower is better. I have been having it tracked on my food diary...so I will have to see what I have been consuming.
Thank you for the information!
kmunson

Joined: Apr 13
Posts: 87

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Posted: 19 Jun 2013, 22:05
This month I have ranged between 1700 to +4000 for sodium intake per day. Now that I know what to shoot for I will try to lower that from my normal around 3000 to try to get under 2000. New goal to try to achieve and watch. I had increased my water intake...but with that sodium intake I am probably retaining more than I should. Quite the learning experience...
mummydee

Joined: Feb 10
Posts: 1,734

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Posted: 20 Jun 2013, 20:31
just be aware that many wonderful and healthy foods such as Kale and Swiss chard have natural sodium in them.. I don't eat any processed foods at all.. and so when I hit 1,500 it's all from good whole foods.
If you can, try to eliminate or a least cut down on the packaged and processed foods that have so many chemicals in them that are harmful to you, it's crazy.
Educate yourself and read the ingredients, if you can't pronounce it, you shouldn't eat it.
Rita41

Joined: Apr 13
Posts: 186

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Posted: 21 Jun 2013, 05:41
The recommended intake usually has an upper limit of 2500 mg. I am very sodium sensitive...that is if I go out for a meal I know it will be laden with sodium because restaurants are in the business of making food taste good not looking after its patrons...the following morning I can't get my rings off and my fingers and toes look larger. My doctor says that this sensitivity to sodium could mean that I'm one of those people they can link sodium intake and high blood pressure to. Since we don't eat out often and I usually take care of the cooking I can keep my sodium lower 99% of the time. I never go over 1500 a day usually more like 700 mg and that is from whole natural foods not from a salt shaker. In our house we eat very little processed or packaged food as well so it is a lot easier to steer clear of too much salt.
Sunshine6442

Joined: Apr 11
Posts: 99

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Posted: 21 Jun 2013, 09:42
More cholesterol is produced from eating sugar than from eating fat.

High sodium can also stall weight loss, better to be around 1500 or less. Try Mrs. Dash salt free flavorings to spark up your food.

Oatmeal is probably the best way to lower cholesterol. because it contains soluble fiber...just like kidney beans, apples, pears, and even barley. Add 4 chopped walnuts and be kind to your heart...Eating just 4 walnuts per day can help keep your heart healthy.

Increase your intake of raw foods, of vegetables and fruits, and of fiber.

Omega 3's can lower cholesterol....eat sardines, pistachios, oranges, beans and lentils.
Flax seeds are high in fiber and will help lower cholesterol. So are Cannellini beans and pine nuts..

Bell peppers, Asparagus, onions, mushrooms, cabbage, celery, romaine and spinach, and string beans will all help lower cholesterol. Reduce red meat to 1X per week, instead eat turkey, chicken w/o the skin, tuna.

Did you know Sesame Seeds are high in fiber, protein, calcium and magnesium, which helps lower blood pressure, cholesterol and helps stabilize blood sugar levels. The Oleic acid helps to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood.
Add to veggies, salads, brown rice and noodles or make sesame seed chicken. I put these even in oatmeal and my yogurt. It is said that a handful of sesame seeds contains more calcium than what a glass of milk contains.

I should know, I dropped 51 points in 6 months eating these foods.
kmunson

Joined: Apr 13
Posts: 87

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Posted: 21 Jun 2013, 11:03
I have another problem in that I am also a very picky eater. I am working on this as well as trying to lose weight. I am trying to eat more and better foods. However, for me right now...I cannot bring myself to eat some of the things I should. I won't touch peppers or anything spicy. Fungus like mushrooms will not happen. I tried oatmeal and thought I would gag. So you see I have more than just salt intake to consider. I have been increasing the amount of fruits and veggies, increasing water and majorly decreasing processed foods. I have a garden planted now...so will try to eat more from there. We also raise rabbits and chickens on our hobby farm...so I will try eating rabbit soon. I was not there when my family has eaten it in the past. I have switched to whole grain breads and buns. I am slowly learning. My hubby has lost over 60 lbs in the last 9 months so he has been a big help. He does not eat anything processed at all at this point. We have children at home though yet, so I have to do this in stages. I cannot force them to overnight change what they want to eat. It needs to be done gradually.
kmunson

Joined: Apr 13
Posts: 87

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Posted: 21 Jun 2013, 11:04
Thanks for the suggestions. It is all a learning process and I am trying to be a sponge.
JustADreamer

Joined: Feb 12
Posts: 62

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Posted: 21 Jun 2013, 11:12
kmunson, you are already doing a great job! I love this topic. Sodium has always been something that I struggle with as well. What I suggest is, while you are trying to limit your sodium, look at where the sodium is coming from. The body reacts better to naturally occurring compounds than it does to processed compounds. So, though kale may have sodium in it naturally, it is better to eat the kale than to eat a TV dinner with tons of added sodium that is there to trick your body into thinking that the TV dinner tastes good.. which it doesn't because it isn't real food Wink

The best thing that you can do is to look at your food diary. If you notice that you made something like... Spaghetti, and that meal has over 1,000 mg of sodium because of the jarred sauce... It might be a good idea to find a replacement sauce.

It is a process, but soon, you will be under 2,000 mg of day asking yourself, "How did I ever eat so much sodium?" Smile
L3@H
~*Alta alatis patent...*~
kmunson

Joined: Apr 13
Posts: 87

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Posted: 21 Jun 2013, 12:22
Thanks justadreamer! I am trying. Just this morning I realized that the omelet I grabbed out of the freezer because I was running late for breakfast was loaded with sodium when I entered it on my food diary. That was the last one that I had in the freezer and I won't be buying that again! See I learned. I am watching sodium now just like I had to start paying attention to my calories. Going to be a struggle now to find what to eat the rest of the day with hardly any sodium left after lunch. I like my salt~! I crave salt rather than sweets. It is my problem area. This is going to take lots of work, but I know that...and I am stubborn. I will defeat this~~~
JustADreamer

Joined: Feb 12
Posts: 62

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Posted: 21 Jun 2013, 19:51
That is a great attitude, kmunson! Salt is my vice as well... A simple look at my food diary tells the unfortunate tale.. haha I loooove my sodium! But, it is something that we will eventually conquer. I believe in us.
L3@H
~*Alta alatis patent...*~
Sunshine6442

Joined: Apr 11
Posts: 99

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Posted: 23 Jun 2013, 09:45
Being a picky eater is okay, but I always say knowledge is power so here goes....

Many people crave salty foods after eating a large carb rich meal. If following a low salt diet.... it will likely consist of the lower calorie, healthier foods that help weight loss. Salt addiction may cause food cravings.

Eating too much salt boosts the production insulin, the hormone that tells the body to store fat. The more insulin you have, the more fat is stored and the more weight you gain.

There is a lot of salt in bread and cheese and breakfast cereals
Some brands of corn flakes have up to 266 mg of sodium per cup.
Some brands of raisin bran have up to 342 mg of sodium per cup.
Puffed rice and puffed wheat are sodium free. Kashi 7 whole grain puffs is also sodium free.

One cup of vegetable juice cocktail 653 mg of sodium
Some Canned veggies, canned soups, spaghetti sauce, potato chips, cheese puffs, pretzels, ketchup, relish, anchovies, capers, headache or heartburn medicines can contain sodium carbonate or bicarbonate. French Fries and fast foods are high in sodium, fat, and calories.


As far as the bread is concerned some research has concluded....

A better source of carbs is rye bread, why?, because it has lots of fiber and can help you feel full longer. It digests slowly and the sugars in rye get digested slower than white or wheat bread. In a study wheat prompted a higher insulin response than rye, which means that the cells in the body can store more fat.

The study and research is part of the EU project "Healthgrain," in which researchers study how whole meal products can be used to prevent diseases including type 2 diabetes and heart and vascular diseases

Ulrika Andersson
Applied Nutrition and Food Chemistry at the Lund University Faculty of Engineering
So maybe try some dark rye toasted.

If you don't eat mushrooms then don't....but then remember this

Yeast is a fungus that is used to create leavened breads, dough that rises. If it's light and fluffy there is usually yeast involved! Fungus can be found in pizza ,bagels, bread rolls, pretzels,sour dough bread, beer and allmalt beverages, wine, soy sauce, Hard Salami and other dried sausages



but a Portobello mushroom has more potassium than a banana and help maintain normal heart rhythm, balance fluids, and are good sources of very good source of vitamins B6 and B12 which are energy vitamins.
Mushrooms contain essential minerals such as potassium and selenium which help lower blood pressure....
mummydee

Joined: Feb 10
Posts: 1,734

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Posted: 23 Jun 2013, 14:41
Wow so many good points here everyone!! and it is a slow learning curve for sure. It sounds like you're on the right track though , take one day at a time and i'm sure you'll find the less you consume, the less you'll crave...
Have you tried switching to Himalayan salt? it is not processed and much stronger so you use way less of it.
While you change your eating habits you will change your childrens and you'll be doing them a huge favour.
Have you ever tried to make veggie chips? I slice very fine, either kale, beets, sweet potato or whatever you choose, lightly mist with olive oil and one or two grinds of H salt. in the oven for 10 min at most and then you have a crunchy salty snack that has no preservatives and chemicals... try it once and see , you'll be surprised. even if you don't like kale as a veggie, it's completely different in this form.
These habits took a long time to form and won't go away over night, but you're doing great!
kmunson

Joined: Apr 13
Posts: 87

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Posted: 23 Jun 2013, 17:55
Thanks all...all I can do is my best.
mummydee

Joined: Feb 10
Posts: 1,734

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Posted: 23 Jun 2013, 18:00
yep, one day at a time, baby steps, and you'll make it, you're already making positive changes... just coming on here and asking advice is a huge step. good on you!
JustADreamer

Joined: Feb 12
Posts: 62

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Posted: 24 Jun 2013, 09:52
I have never heard that bit about a relationship between sodium and insulin. Do you have a source? I mean, I know that sodium can cause you to retain water and thus feel as if you have gained weight, but that is temporary. Once your intake of salt goes down, the water weight should disappear too. Of course, prolonged intake of too much sodium is linked to hypertension, but I do not think that it can trigger insulin release in the body.

This is a great thread! Tons of interesting posts.
L3@H
~*Alta alatis patent...*~
kmunson

Joined: Apr 13
Posts: 87

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Posted: 24 Jun 2013, 10:52
I had gotten a really bad sunburn on my back about a week ago. Combine that with my salt intake and you have plenty of water retention. I finally feel as my burn is starting to peel that the water weight is finally receding. I never realized how much a sun burn causes you to gain weight. At one point I was up 7 lbs. Have now lost about 1/2 of that. Really need to keep the water going in to try to flush out my system.



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