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Stop Eating So Much Salt! These Are The Low Sodium Foods That You Should Eat!

Stop Eating So Much Salt! These Are The Low Sodium Foods That You Should Eat!

Despite the growing number of warnings by the health experts, our diet is still abundant with processed foods that contain excessive amounts of salt that is detrimental to our health. What too much sodium does to our health is that it increases the volume of blood in our blood stream, which results in high blood pressure, heart attack, stroke, heart failure, stomach cancer, osteoporosis, kidney stones and headaches[1], not to mention the weight gain and bloating as a result of water retention. With high blood pressure being a leading cause of cardiovascular disease, it has become evident that lower sodium intake is one of the most important prevention measures.

High sodium foods we use in our diet include

  • Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
  • Frozen breaded meats and dinners, such as burritos and pizza
  • Canned entrees, such as ravioli, spam and chili
  • Salted nuts
  • Beans canned with salt added
  • Buttermilk
  • Regular and processed cheese, cheese spreads and sauces
  • Cottage cheese
  • Bread and rolls with salted tops
  • Quick breads, self-rising flour, biscuit, pancake and waffle mixes
  • Pizza, croutons and salted crackers
  • Prepackaged, processed mixes for potatoes, rice, pasta and stuffing
  • Regular canned vegetables and vegetable juices
  • Olives, pickles, sauerkraut and other pickled vegetables
  • Vegetables made with ham, bacon or salted pork
  • Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
  • Commercially prepared pasta and tomato sauces and salsa
  • Regular canned and dehydrated soup, broth and bouillon
  • Cup of noodles and seasoned ramen mixes
  • Soy sauce, seasoning salt, other sauces and marinades
  • Bottled salad dressings, regular salad dressing with bacon bits
  • Salted butter or margarine
  • Instant pudding and cake
  • Large portions of ketchup, mustard

According to American Heart Association [2] “With 65% of sodium in their diet coming from supermarkets and 25% from restaurants 9 out of 10 Americans consume too much sodium, exceeding the dosage recommended by AHA by 1900mg.”

Health benefits of a low sodium diet

Low sodium diet is strongly recommended as it not only improves the overall health and appearance, but it also affects three major risk factors – high blood pressure, stroke and coronary heart disease.

A research [3] comprised of 14 cohort studies and five randomized controlled trials reporting all cause mortality, cardiovascular disease, stroke, or coronary heart disease, 37 randomized controlled trials measuring blood pressure, renal function, blood lipids, and catecholamine levels in adults and nine controlled trials and one cohort study in children reporting on blood pressure shows three major health benefits of low sodium diet

  • In adults a reduction in sodium intake significantly reduced resting systolic blood pressure by 3.39 mm Hg and and resting diastolic blood pressure by 1.54 mm Hg
  • In children, a reduction in sodium intake significantly reduced systolic blood pressure by 0.84 mm Hg and diastolic blood pressure by 0.87 mm Hg
  • Lower sodium intake is also associated with a reduced risk of stroke and fatal coronary heart disease in adults

Suggested list of low sodium foods

Even though pervasive in our diets, high sodium foods are not that difficult to avoid or to replace by healthier alternatives. Here is a list of healthy, low sodium alternatives to the previous list, suggested by the Dietary Guidelines for Americans [4] and AHA Sodium blog, [5] complete with recipes for you to try at home.

Meat, fish, eggs, beans and peas

  • Fresh meat (beef, veal, lamb, pork), poultry, fish or shellfish – low in sodium, rich in protein and iron
  • Eggs – low in sodium, rich in protein and omega -3 fatty acids
  • Dried or frozen beans and peas – low in sodium, rich in protein and iron

Suggested daily intake: 2-3 servings per day

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Recipe suggestions:

Scallop ceviche

    Low calorie and low sodium delicious lunch choice.

    White bean and roasted garlic dip

      Healthy home-made dip low in sodium and rich in fiber and protein.

      Dairy

      • Low-sodium cheese (swiss, goat, brick, ricotta, fresh mozzarella)
      • Cream cheese (light and skim)
      • Milk (1% or skim)

      Suggested daily intake: 2-3 servings per day

      Recipe suggestion:

      Phyllo Shells, Goat Cheese, and Jam

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        Creamy, crunchy, low calorie and low sodium snack

        Fruits and vegetables

        • Fresh, frozen, canned, or dried fruits
        • Fresh or frozen vegetables without added sauces
        • Low-sodium tomato juice or V-8 juice
        • Low-sodium tomato sauce

        Suggested daily intake: 5 or more servings per day

        Recipe suggestions:

        Double Apple Crumble

           Rich, low sodium dessert.

          Banana Nut Oatmeal

            Zero-sodium, healthy breakfast choice.

            Beet, Orange, and Ricotta Salad

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              Tasty and healthy salad super rich in protein and fiber.

              Tomato Stacks

                Low calorie, low sodium, savory snack.

                 Breads, grains

                • Low-sodium breads
                • Low-sodium cereals (old-fashioned oats, quick cook oatmeal, grits, Cream of Wheat or Rice, shredded wheat)
                • Pasta (noodles, spaghetti, macaroni)
                • Rice
                • Low-sodium crackers
                • Low-sodium bread crumbs
                • Granola
                • Corn tortillas
                • Plain taco shells

                Suggested daily intake: 6 or more servings per day

                Recipe suggestions:

                Easy Granol

                  Healthy breakfast choice with only 22mg of sodium, and 3 grams of protein and fiber.

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                  Pappardelle With Lemon Gremolata and Asparagus

                    Great dinner choice rich in vitamin K, protein and fiber.

                    Sweets (consume in moderation)

                    • Sherbet, sorbet, Italian ice, popsicles
                    • Fig bars, gingersnaps
                    • Jelly beans and hard candy

                    Recipe suggestion

                    Triple Chocolate Surprise Brownies

                      Low calorie, rich and fudgy dessert.

                      Fats, oils, condiments (consume in moderation)

                      • Low-sodium butter and margarine
                      • Vegetable oils
                      • Low-sodium salad dressing
                      • Homemade gravy without salt
                      • Low-sodium soups
                      • Low-sodium broth or bouillon
                      • Lemon juice
                      • Vinegar
                      • Herbs and spices without salt
                      • Low-sodium mustard
                      • Low-sodium catsup
                      • Low-sodium sauce mixes

                      Featured photo credit: Pixabay via pixabay.com

                      Reference

                      [1] https://www.ncbi.nlm.nih.gov/pubmed/19110538
                      [2] SOURCE:American Heart Association
                      [3] SOURCE:Effect of lower sodium intake on health: systematic review and meta-analyses
                      [4] SOURCE: Dietary Guidelines for Americans 2015-2020
                      [5] SOURCE: AHA Sodium blog/

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                      Last Updated on June 13, 2019

                      5 Fixes For Common Sleep Issues All Couples Deal With

                      5 Fixes For Common Sleep Issues All Couples Deal With

                      Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

                      You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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                      1. Use a bigger mattress to sleep through movement

                      It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

                      Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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                      2. Communicate about scheduling conflicts

                      If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

                      3. Don’t bring your technology to bed

                      If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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                      4. White noise and changing positions can silence snoring

                      A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

                      5. Use two blankets if one’s a blanket hog

                      If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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                      Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

                      Featured photo credit: Becca Tapert via unsplash.com

                      Reference

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