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Cut down on salt and sodium!
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02-04-07, 12:14 PM
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#1 (permalink)
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| Cut down on salt and sodium!
Cut Down on Salt and Sodium!
National Institutes of Health National Heart, Lung, and Blood Institute and Office of Research on Minority Health
Eating less salt and sodium helps you prevent or lower high blood pressure.
"I want to keep my blood pressure under control, so I cutback on salt and sodium. I took my salt shaker off the table and use less salt in my cooking. My doctor said to eat fewer regular canned soups and lunch meats because they have too much sodium and salt. After making my own home made soups again, my family won't even eat canned soups. Too salty--and not as good as mine!"
Sodium is a part of salt. It also is a part of mixtures used to flavor and preserve foods. You can make a few simple changes to help you and your family eat less salt and sodium.
When you shop:* Buy fruits and vegetables for snacks instead of chips and salty crackers.* Read food labels. Buy foods that say "reduced sodium," "low in sodium," "sodium free," or "no salt added."* Choose fewer regular canned and processed foods like sausage, bologna, pepperoni, salami, ham, canned or dried soups, pickles, and olives.
When you cook:* Each day cut back a little on the amount of salt you add to foods. You will soon get used to eating less salt.* Use spices instead of salt. Season your food with herbs and spices such as pepper, cumin, mint, or cilantro.* Use garlic powder and onion powder instead of garlic salt and onion salt.* Use less bouillon cubes, soy sauce, and ketchup.
When you are at the table:* Take the salt shaker off the table. Try these spices instead of salt to season food. For beef... try bay leaf, garlic, marjoram, basil, pepper, thyme, cilantro. For chicken... try marjoram, oregano, rosemary, sage, tarragon. For fish... try curry powder, dill, parsley. You will be amazed at how good your food will taste! Choose two or three things you will do to eat less salt and sodium.* Make homemade soups with less salt.* Check food labels when you shop. Buy foods marked "low sodium," "reduced sodium," "sodium free," or "no salt added." * Season your foods with spices instead of seasoned salt and bouillon cubes.* Take the salt shaker off your table.* Eat fruits like mango and orange without adding any salt.
Eat less salt and sodium! An ounce of prevention is worth a pound of cure. U.S. Department of Health and Human Services Public Health Service National Institutes of Health National Heart, Lung, and Blood Institute NIH Publication No. 96-4042September 1996
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02-06-07, 02:37 PM
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#2 (permalink)
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| Those are some great tips! A lot of these I kinda of already know but just choose not to follow  Not good for the ol' diet.
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02-12-07, 12:40 PM
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#3 (permalink)
| | My dream washboard!
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| Excellent ideas in this post. I need to be more careful with my sodium intake.
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12-10-07, 01:43 AM
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#4 (permalink)
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| Re: Cut down on salt and sodium!
yeah, it will help to reduce the the water retention also. which is one of major cause of weight flactaution in women. | |
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12-20-07, 03:27 AM
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#5 (permalink)
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| Re: Cut down on salt and sodium!
thanks for those great tips! I will have to either write them down, and make a note in my head to come back and reread them over and over again!
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12-27-07, 01:08 PM
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#6 (permalink)
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| Re: Cut down on salt and sodium!
I read that Chipotle's chicken burritos are loaded with a ton of sodium. Beware of that, it made the list of the worst foods list. I think the burger king whopper was right ahead of it. | |
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12-27-07, 04:48 PM
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#7 (permalink)
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| Re: Cut down on salt and sodium!
I guess it is a good thing that I don't like either one of those listed by Buddy00
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12-27-07, 05:30 PM
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#8 (permalink)
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| Re: Cut down on salt and sodium!
Quote:
Originally Posted by buddy00  I read that Chipotle's chicken burritos are loaded with a ton of sodium. Beware of that, it made the list of the worst foods list. I think the burger king whopper was right ahead of it. | 
A lot of restaurant food is LOADED with sodium, especially fast food. You can easily check their websites for nutritional information to see for yourself. 
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03-13-08, 05:10 AM
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#9 (permalink)
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| Re: Cut down on salt and sodium!
Doesn't surprise me that Chipotle's chicken burritos are just bursting with sodium. They are owned by McDonald's after all... | |
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03-13-08, 05:10 AM
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#10 (permalink)
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| Re: Cut down on salt and sodium!
Does going vegan 2 days a week help? I thought I heard something about that. | |
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03-13-08, 10:03 PM
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#11 (permalink)
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| Re: Cut down on salt and sodium!
Quote:
Originally Posted by vernitaearles Does going vegan 2 days a week help? I thought I heard something about that. | Couldn't hurt on the salt side....
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03-17-08, 11:38 AM
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#12 (permalink)
| | Tired of Being Tired
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| Re: Cut down on salt and sodium!
I have started using Morton Light salt which is 1/2 Potassium Chloride and I also use "Herb & Onion Mrs. Dash".
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03-18-08, 01:07 PM
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#13 (permalink)
| | Junior Member
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| Re: Cut down on salt and sodium!
I know that cutting down on salt intake is the right thing to do, but food tastes so bland without salt. I use light salt, but still need to take high blood pressure pills. If I can lose the weight, I am hoping I will be able to salt without hesitation again! | |
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03-18-08, 08:42 PM
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#14 (permalink)
| | Gimpy
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| Re: Cut down on salt and sodium!
Quote:
Originally Posted by jacqueline I know that cutting down on salt intake is the right thing to do, but food tastes so bland without salt. I use light salt, but still need to take high blood pressure pills. If I can lose the weight, I am hoping I will be able to salt without hesitation again! | Have you tried subbing pepper in replace of salt? Personally, I've never been a fan of salty foods. I NEVER add salt onto my food, and if I'm cooking, I tend to not add the salt when a recipe calls for it. But I absolutely love pepper. It also adds far more flavour than salt. If you don't like pepper, pick any other herb or spice out there. Just make sure it isn't a seasoning, as they contain salt.
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Last edited by Erin : 03-18-08 at 11:11 PM.
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03-19-08, 12:57 AM
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#15 (permalink)
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| Re: Cut down on salt and sodium!
Quote:
Originally Posted by jacqueline I know that cutting down on salt intake is the right thing to do, but food tastes so bland without salt. I use light salt, but still need to take high blood pressure pills. If I can lose the weight, I am hoping I will be able to salt without hesitation again! |
dang, you shuld SPICE up your life without salt. try cayenne (medicinal properties) curry, or anything that doesnt increase your chance of a premature death. One of my personal favs is the red chilie sauce that they use at Shoguns or any of those hibachi grill places, dam its good
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03-19-08, 12:58 AM
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#16 (permalink)
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| Re: Cut down on salt and sodium!
Quote:
Originally Posted by Erin Have you tried subbing pepper in replace of salt? Personally, I've never been a fan of salty foods. I NEVER add salt onto my food, and if I'm cooking, I tend to not add the salt when a recipe calls for it. But I absolutely love pepper. It also adds far more flavour than salt. If you don't like pepper, pick any other herb or spice out there. Just make sure it isn't a seasoning, as they contain salt. | +1
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08-08-08, 03:28 AM
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#17 (permalink)
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| Re: Cut down on salt and sodium!
The best thing you can do is switch to sea salt! It has less sodium than table salt. It also has a much better flavor- a little goes a long way.
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08-15-08, 12:07 PM
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#18 (permalink)
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| Re: Cut down on salt and sodium!
I don't salt any of my food - if guests want to add salt they can at the table. We use sea salt but to be honest you get used to it after a while and now if I want to add flavour to my food I use herbs and spices! xxx
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08-18-08, 10:28 PM
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| Re: Cut down on salt and sodium!
i don't cook with salt or use salt on any of my food. i use garlic powder, oinon powder and herbs. taste alot better. you'll get use to it.
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10-10-08, 05:29 AM
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#20 (permalink)
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| Re: Cut down on salt and sodium!
Thank you for the post and I also taking care of salt due to high blood pressure. So, people have to aware of both salt and sodium.
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