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Shakin' It Up with the Skinny on Salt

The Danger is Not in the Shaker


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  • JAY75REY
    It's really easy to make your own salsa to lower sodium. using fresh tomatoes and peppers as a base. However, if you have to use canned tomato products or pickled jalapenos, check the salt content on them and try to find a product with the lowest level.
    I'm happy that this article makes the point that it's not the salt shaker or salt added by you that is the problem; it's the sodium in the products we buy and really can't "taste". Cheese also has high sodium.
  • I do not salt, Mrs. Dash is salt free and I use a lot of lemon and lime for salad dressings, however, I love cheese and had not idea that there is a lot of salt in cheese. It was suggested to use mustard vs mayo for tuna, egg salad, etc. which is the better of the two for salt content. Will have to check that out in my refrigerator. Thanks for the e-mail.
  • Never could find a salt shaker with smaller holes, but I used to use a pepper shaker which has FEWER holes. The other method I have used is to measure / weigh the salt, so I now how much I'm actually putting on there -- just like food logging -- it is surprising how easy it is to limit something when you actually *see* what you're doing.
    i am so glad to see an article about using less salt. i have been doing this for years and i feel much better. low blood pressure runs in the family, but i can't stand all the salt that family members put in the food. i love cooking my own meals because i can limit how much salt doesn't go in the food, very little goes in.
  • Exactly, Angel. Salt is one of those things that we need--helps our muscles operate the way they should--but it has to be in moderation, as with everything else. And while I'm working on the weight loss, I have to remember that 'water follows salt' and watch my intake so I don't retain fluids. (I learned that little hint in nursing school! It makes it a little easier to explain to the little old ladies why they need their 'water pill'! LOL)
  • In general the article is accurate. However, some people have a genuine need for more salt, as I learned when my mom was rushed to the hospital with an acute sodium shortage. She was showing signes of dementia, forgetting, falling, talking nonsense -- and so on. After a previous heart surgery, she had been told to cut out all added salt. But her body needed the salt, and over time her sodium was depleted to a point that her brain couldn't function. She now has to take three salt pills every day! Yuck! So -- it is important to have your sodium levels checked by a doctor before totally eliminating salt.
  • I have never been in the habit of sprinkling salt over my meals and I don't add it at the cooking stage either. My blood pressure has always been good which is probably partly because of my low salt intake. I'd like to see food packaging adopt a "traffic lights" warning system for sodium similar to the one for fats.
  • O! I agree about the low sodium diet!
  • I would like to see another listing under Dietary Needs. Low Sodium diets are a MAJOR consideration of many folks on SP.
  • I used to crave salt sometimes so badly that I would eat it directly from the shaker. Since they found my thyroid is underactive and put me on synthroid I have not craved salt as bad but still cannot get near the limit the nutrition planner has set for me. My body craves the iodine in the salt to produce thyroid hormones is my theory why I crave salt. I don't have a blood pressure problem and my partner actually has low blood pressure so I am not going to focus so much on this especially after reading this article LEMOW72 posted

    since my whole family has had cardiac problems for generations. I think it all depends on each person and their situation. I think I will not focus on this so much and just keep an eye one my intake not to go overboard. Too much of anything can't be good either.
  • Is there really a difference between using sea salt and regular iodized table salt. I usually use sea salt, but will use the iodized once in awhile for the iodine. I usually do not add salt to meals anyway, and buy fresh or frozen vegetables and beans that are low in sodium.
  • I never add salt to anything! I am very conscientious of my salt intake!
  • Gotta agree with PEGHARP (and others) "Read the labels"! I've seen something nice and healthy sounding like fresh skinless chicken breast run from 50mg of sodium per seriving up to 650mg.
    Soups are tough too cause I really liked my old Tomato soup and grilled cheese. Haven't had that in years now...although I did find a reasonably low sodium tomato soup at Trader Joes. Just have to find low sodium bread and cheese now. Not sure that'll be as good as I remember though.
    I use Lite-Salt or Salt Substitute in the shakers. Guests do not notice any difference. I don't even have sodium chloride in the cupboard.
  • At my last check-up, my BP was 131/100, so my doctor told me I had to cut back on the sodium or face the consequences. It wasn't easy, because I had always been one to salt almost everything....sometimes before tasting....but I stuck it out. I've lost weight in the process and don't even notice the missing salt anymore.

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