Lower the Salt – 12 Steps for a Healthier You!


Salt Awareness: Cut back on salt/sodium and increase your sodium awareness.

Summer our desire for salt increases naturally since we dispel more salt and other electrolytes through sweating.  Yet over salting is not a healthy habit to have.

Sodium regulates the total amount of water in the body and the transmission of sodium into and out of individual cells also plays a role in critical body functions.

The movement of sodium is critical in generation of  electrical signals that regulate  many processes in the body, especially in the brain, nervous system, and muscles.

Too much or too little sodium can cause cells to malfunction, electric currents to short and extremes in the blood sodium levels (too much or too little) can be fatal.

We’ve created a fast food and processed food world.  Yet our kidney’s haven’t evolved to handle the chemical laden foods we ingest.

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

If you’re like many people, you’re getting far more sodium than is recommended, and that could lead to serious health problems. See how sodium sneaks into your diet and ways you can shake the habit.  . . .Mayo Clinic

The key to moving salt through your system is water but not over doing it. Staying hydrated is the first key to salts exit. Next cut the salt intake.

Consumer Reports analyzed 37 foods to check their sodium levels. Among the surprises:

  • Twizzlers Black Licorice Twists – four strands have 200 milligrams; four strands of Twizzlers Strawberry Licorice have 115 mg.
  • Raisin-bran cereals – Kellogg’s has 350 mg per cup; Post, 300 mg; Total, 230 mg.
  • Jell-O Instant Pudding & Pie Filling Mix – the chocolate flavor contains 420 mg per serving; lemon, 310 mg; chocolate fudge, 380 mg.
  • Prego Heart Smart Traditional Italian Sauce – this has an American Heart Association logo on the label which means saturated fat and cholesterol are restricted, but not that it’s low in sodium. This sauce has 430 mg per half-cup.
  • Aunt Jemima Original Pancake and Waffle Mix – prepared as directed, the pancakes have about 200 mg of sodium each.

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