How Do You Limit Salt Intake?

['Hamas' Jenkins]

Excellent idea in theory, almost impossible in reality short of adopting a vegan diet. I don't need to drop my salt intake precipitously--I don't have high blood pressure and my kidney function is fine. I just wonder how it can be done feasibly without spending a ton of time on meal prep and a limited palate.

[KC_Lee]

Buy fresh or frozen veggies. Avoid anything canned or overly processed.

And vegan canned food is loaded with sodium as well. My wife is vegan and has high blood pressure so this is always a concern for us.

[penguinz]

Why worry about it?

[Beef Supreme]

With the little holes in the top of the shaker.

[ptlyon]

Prestone has all you'd ever need

[TomBarndtsTwin]

Eat lots of fruit and veggies. Avoid canned foods. Avoid fast food. AVOID table salt! Can eat about any meat still, especially grilling meat, just be careful what you season it with. Use sodium free seasonings, like Mrs. Dash, etc. Use salt substitute for flavoring.

Also, if you're going out to eat, check nutritional content ahead of time. MOST (not all) places post menu nutritional info on-line so you can plan meal accordingly.

It's actually not that bad. Been on a low sodium diet (Less than 1500mg daily) for almost a year. Sucked at first, but after about 6 months got used to it and know what I can and can't eat now.

[Chief Pagan]

Restaurant food tends to be very salty as does any sort of processed food you eat at home. Some things are pretty obvious, like potato chips and French fries. Other things not so much. Bread tends to have a lot of salt in it.

I'm not paranoid about it, but I think it would be healthier (over a lifetime) to reduce salt consumption. The frustrating thing is once you get used to a low salt diet, it tastes fine (and the amount of salt in many processed foods makes them taste yucky). I went about a year eating [almost] only low salt foods that I fixed myself. It is a real pain and tends to be anti-social (unless you are living with other students on a similar diet).

The vegan crowd tends to have a lower salt diet, but you can buy your own meat and prepare it without salt.

I also find that I can substitute spices for salt. For instance, if I make pasta sauce at home, I get no salt added tomato paste. Instead of adding salt, add more oregano and little bit of cayenne spice and you don't even know that it doesn't have salt in it.

[threebag]

Eat fresh. If you are lucky enough to live by a farmers market or such start there. Small amount of salt is necessary.

['Hamas' Jenkins]

Eat lots of fruit and veggies. Avoid canned foods. Avoid fast food. AVOID table salt! Can eat about any meat still, especially grilling meat, just be careful what you season it with. Use sodium free seasonings, like Mrs. Dash, etc. Use salt substitute for flavoring.

Also, if you're going out to eat, check nutritional content ahead of time. MOST (not all) places post menu nutritional info on-line so you can plan meal accordingly.

It's actually not that bad. Been on a low sodium diet (Less than 1500mg daily) for almost a year. Sucked at first, but after about 6 months got used to it and know what I can and can't eat now.

A lot of it depends on the type of meat. Can't be anything pre-frozen. I generally prefer sweeter marinades, so that doesn't make chicken or fish too bad, but if I'm grilling a steak I want to put Lawry's on it.

The biggest issue, IMO, is having a diverse enough set of food to eat and not get bored with choices.

[ThaVirus]

The frustrating thing is once you get used to a low salt diet, it tastes fine (and the amount of salt in many processed foods makes them taste yucky).


Sounds like a win to me.

[Bowser]

Eat fresh. If you are lucky enough to live by a farmers market or such start there. Small amount of salt is necessary.

This. And if you have a CSA available in your area, join up. Farm fresh fruits, veggies and meat every week. You can literally taste the difference in foods off the farm compared to even organic selections at the store.

[Chiefshrink]

Sea Salt is far healthier if you have to salt. All the advice above is right on. Try buying low sodium foods. Stay away from soup especially unless it is low on sodium but even then it is still high.

However, if you get yourself disciplined enough to get on a good cardio program of some sort where you are sweating your arse off everyday for 20-30 minutes at least 4-5 days a week you can cheat somewhat on your foods because your are sweating that extra salt out of your body.

[Hammock Parties]

i pour bags of salt directly into my mouth

it's a great low calorie snack!

[Chiefshrink]

The biggest issue, IMO, is having a diverse enough set of food to eat and not get bored with choices.

and there's the rub for not just you but all of us and millions across this land.

[TomBarndtsTwin]

Restaurant food tends to be very salty as does any sort of processed food you eat at home. Some things are pretty obvious, like potato chips and French fries. Other things not so much. Bread tends to have a lot of salt in it.

I'm not paranoid about it, but I think it would be healthier (over a lifetime) to reduce salt consumption. The frustrating thing is once you get used to a low salt diet, it tastes fine (and the amount of salt in many processed foods makes them taste yucky). I went about a year eating [almost] only low salt foods that I fixed myself. It is a real pain and tends to be anti-social (unless you are living with other students on a similar diet).

The vegan crowd tends to have a lower salt diet, but you can buy your own meat and prepare it without salt.

I also find that I can substitute spices for salt. For instance, if I make pasta sauce at home, I get no salt added tomato paste. Instead of adding salt, add more oregano and little bit of cayenne spice and you don't even know that it doesn't have salt in it.

Or if you're lazy and/or don't have time to make your own, buy a jar of this and call it good. Pretty tasty and only 25mg sodium per serving. Not too bad.

http://weeklyads.aldi.us/Aldi/ListingDetail/Index/?StoreID=2624373&ListingID=-2030799732&ItemDetailClickSource=grid

[tyton75]

Get a crock pot, throw a pork butt and some potatoes and veggies in there in the morning.. then you have food for a week when you get home.

[rico]

Eat fresh. If you are lucky enough to live by a farmers market or such start there. Small amount of salt is necessary.

So in other words, eat a bunch of Subway?!?!?!?!?!?!?!

[threebag]

There are many different combinations of spices that will have you completely cooking without salt. Even the type of meat you cook needs different amounts of salt. Red meat seems to need more to me. Try and use fresh spices and herbs when you can. Also refrain from sodas if you drink them. Beer, wine, tea, water and milk are solid drinks. Buy unsalted butter also.

[threebag]

i pour bags of salt directly into my mouth

it's a great low calorie snack!

You like a salty man chowder

[Donger]

Avoid eating out as much as possible. When I'm home, I'm the primary cook. I never add salt to any dish I prepare.

['Hamas' Jenkins]

Get a crock pot, throw a pork butt and some potatoes and veggies in there in the morning.. then you have food for a week when you get home.

That whole getting bored with food choices thing.

[TomBarndtsTwin]

A lot of it depends on the type of meat. Can't be anything pre-frozen. I generally prefer sweeter marinades, so that doesn't make chicken or fish too bad, but if I'm grilling a steak I want to put Lawry's on it.

The biggest issue, IMO, is having a diverse enough set of food to eat and not get bored with choices.

Very true on the meat. Lawry's is definitely not a friend of the low sodium dieter, although they do make a 'lower sodium' seasoning salt (25% less sodium), but it honestly is still pretty high . . . .

[RunKC]

I am working on this problem with sugar and it's really hard since salt and sugar are in everything.
A can of organic minestrone soup seems healthy but it has roughly 700mg of sodium a serving and there's about 2 servings. I had to stop eating that.

Your only choice is making meals with fresh food. I went to Sprouts in Overland Park last night and they have 10 oz organic frozen fruits and vegetables for $2.79 a bag. Cheaper if you don't want organic.
That's what I get and it's worked out well so far.

[Red Beans]

i pour bags of salt directly into my mouth

it's a great low calorie snack!

That's not all that's poured directly into your mouth. Hey Oh!

[TomBarndtsTwin]

So in other words, eat a bunch of Subway?!?!?!?!?!?!?!

All kidding aside, avoid Subway like the plague if you are on a low sodium diet.

About any sandwich you order there is going to be LOADED with salt (minus the flat bread veggie sub).

[threebag]

Eating out is better done at home.

Avoid restaurants like the plague.

Maybe she will give you a mouth hug reward.

[TomBarndtsTwin]

Yes, agreed. Avoid eating out altogether as much as possible, but Subway has this cultural connotation of being 'healthy' eating.

It's not.

[KC_Lee]

Yes, agreed. Avoid eating out altogether as much as possible, but Subway has this cultural connotation of being 'healthy' eating.

It's not.

All based on the fact that a kiddie porn loving pedo lost a bunch of weight eating their sandwiches.

[BigBeauford]

I suppose it depends on your goals. Most posters have already hit the nail on the head, stick to Paleo-esque principles and and prepare your foods freshly, sticking to meats, veggies, fruits, nuts ect. The problem you will run into is meal prep, as cooking this style demands a large amount of time to prep usually 20 mins +. If you have deep pockets, you can do what my brother did, which was contact a business that essentially packages the meals and delivers them about once a week or every two weeks.

[Demonpenz]

Don't eat anything processed. No alcohol. Don't smoke. Don't touch yourseld. Read books about God. Be good to people. Cum in the vagina only no pulling out. No drugs and don't cuss to much. Pretty simple to live healthy.

[underEJ]

I ditched canned soup altogether, but soup made at home is great, and freezable, so I can make a pot of soup once a week or so, freeze half, and then I end up with a nice rotation of soup available when I don't have time to cook. Right now I have spicy black bean, roasted garlic potato, and curry chickpea and vegetable in the freezer.

I also like to make foods with a sweet and spicy flavor combo. It seems to be the most successful at keeping me from missing the salt. Things like honey and red pepper flakes on carrots, and brown sugar with cayenne pepper on salmon or turkey. And lots of curry. I even sprinkle it like salt once in a while if I blew it and made something bland.

I also make my own salsa and freeze from a large batch. Store bought salsa even the fresh ones are very salty. Deli meats are also very high sodium. Grilling my own chicken is a better option for sandwiches. I like to grill some red bell pepper and a slice of pineapple while I am grilling the chicken for an awesome combo.

[FringeNC]

Uh, thought it was old news, but I guess not:

https://www.washingtonpost.com/news/wonk/wp/2015/04/06/more-scientists-doubt-salt-is-as-bad-for-you-as-the-government-says/

http://www.scientificamerican.com/article/its-time-to-end-the-war-on-salt/

https://www.sciencedaily.com/releases/2016/05/160521071410.htm

[Titty Meat]

For me I stopped sucking cawk

[sedated]

I think some are confusing eating at a good restaurant and eating processed/fast food. If I can see Javier back there making fresh chicken stock for that night's soup, I doubt it compares to the amount of sodium that Campbell's finds to pack in every can. The only problem is finding places that haven't gotten lazy and started using SYSCO shortcuts.

[Mr. Laz]

Casual limitation: Empty the salt shaker and put it in storage. Only salt used is the salt that comes in/with the food by the manufacturer. They add plenty.

[SAUTO]

I never add salt to anything, other than a fresh tomato, I eat it like it's prepared.

Other than that I don't worry about it

[DaneMcCloud]

I never add salt to anything. Not french fries, hamburgers, steaks, popcorn - really any food. I look at labels when purchasing soups (which I rarely do these days) and try to eat as much home made food as possible. Balsamic Vinegar and Olive oil dressings as opposed to creamy dressings. If I'm eating tortilla chips, I purchase unsalted and avoid potato chips as much as possible. Also, homemade pico instead of some crappy store bought salsa (which is mostly garbage, IMO, anyway).

The other thing is I do is use pepper instead of salt, whether it's powdered black, peppercorn, cayenne, etc. I'll also use a variety of Mrs. Dash seasonings, which are sodium free.

Penzey's has fantastic spices, especially their Buttermilk Ranch (which blows away the traditional Ranch mixes, IMO, and are awesome with sliced cucumbers and has far less sodium). Their Chipotle Ground Red is the fucking bomb.

[BucEyedPea]

You use less salt. Pretty simple. Even if you don't have a degree you can figure it out.

[lewdog]

I never add salt to anything. Not french fries, hamburgers, steaks, popcorn - really any food. I look at labels when purchasing soups (which I rarely do these days) and try to eat as much home made food as possible. Balsamic Vinegar and Olive oil dressings as opposed to creamy dressings. If I'm eating tortilla chips, I purchase unsalted and avoid potato chips as much as possible. Also, homemade pico instead of some crappy store bought salsa (which is mostly garbage, IMO, anyway).

The other thing is I do is use pepper instead of salt, whether it's powdered black, peppercorn, cayenne, etc. I'll also use a variety of Mrs. Dash seasonings, which are sodium free.

Penzey's has fantastic spices, especially their Buttermilk Ranch (which blows away the traditional Ranch mixes, IMO, and are awesome with sliced cucumbers and has far less sodium). Their Chipotle Ground Red is the fucking bomb.

Are we the same person!!!???


I watch my sodium as I have genetically high blood pressure. I haven't used a salt shaker to add to food after cooking it in probably a decade. I use Mrs. Dash seasoning (sodium free) and season with lime and lemon juice as well (has a similar taste to salt due to acidity). Lots of pepper on food. I will still salt my steak, pork chops and chicken before cooking but not to the degree I would if I wasn't watching my sodium.

There are actually many store bought salsas that are low in sodium too. Another great way to add flavor and taste without sodium. You do have to read labels though, some salsas are loaded with sodium!

We rarely eat out. If we do, it's never fast food. We don't really eat anything processed. I never eat frozen dinners (shitty tasting anyway) or soups as both are loaded with sodium. If I do have a meal high in sodium, I increase my water intake to help flush it out. That's a great strategy that most people don't understand.

[Fire Me Boy!]

Excellent idea in theory, almost impossible in reality short of adopting a vegan diet. I don't need to drop my salt intake precipitously--I don't have high blood pressure and my kidney function is fine. I just wonder how it can be done feasibly without spending a ton of time on meal prep and a limited palate.

I've posted about this before. I had to severely cut my salt intake when I went on dialysis, so I've been through quite a few things.

Aside from avoiding restaurant food and processed foods:

More spice and herbs on whatever you're cooking. If you like spicy food, heat can cover lack of salt.

Skip the salt substitutes. They're terrible.

Best thing I've found: More acid. Use more vinegar, lemon, lime, etc. Acid mimics salt on food and stimulates the salivary glands.

[MagicHef]

The link between salt intake and blood pressure is tenuous at best.

[lewdog]

The link between salt intake and blood pressure is tenuous at best.

Pretty true actually. It mostly affects those pre-disposed to high blood pressure already. Mine significantly spikes with increased salt intake due to my genetics. :(

My wife eats way more salt than me and her BP is perfect ALL the time. :facepalm:

[DaneMcCloud]

Pretty true actually. It mostly affects those pre-disposed to high blood pressure already. Mine significantly spikes with increased salt intake due to my genetics. :(

My wife eats way more salt than me and her BP is perfect ALL the time. :facepalm:

Genetics are everything.

Last year, I started going to the doc on a regular basis again. As I had expected, my cholesterol was high, just like it's been for everyone on both sides of family. But that said, my grandmother's had cholesterol of more than 300 for most of her life and she's 91 years old. My parents are in their 70's and are very active and their cholesterol was high before meds.

I was putting in 20-25 miles of cardio every week last year when the doctor prescribed Lipitor. Within a week, my whole body ached and it was a struggle to get out of my freakin' bed. Turns out, it did a number on my muscle enzymes and it took nearly 4 months to go away. Just brutal.

So in February, he says, "Let's try Simvastatin every other day". I started taking it and was super busy in Feb and March, so I didn't have time to regularly exercise. I started up again in April and the pain was even worse! I stopped it immediately and I still have daily pain, especially from my left quad, from my hip to my knee. It's freaking numb 16 hours a day.

The doctor said it would go away in 4-6 months but it's been since April and it's still there.

Genetics, baby.

[Coochie liquor]

Only have margaritas with salt, every other margarita.

[Simply Red]

Excellent idea in theory, almost impossible in reality short of adopting a vegan diet. I don't need to drop my salt intake precipitously--I don't have high blood pressure and my kidney function is fine. I just wonder how it can be done feasibly without spending a ton of time on meal prep and a limited palate.

I hope I'm not being cross-examined here.

[lewdog]

Genetics are everything.

Last year, I started going to the doc on a regular basis again. As I had expected, my cholesterol was high, just like it's been for everyone on both sides of family. But that said, my grandmother's had cholesterol of more than 300 for most of her life and she's 91 years old. My parents are in their 70's and are very active and their cholesterol was high before meds.

I was putting in 20-25 miles of cardio every week last year when the doctor prescribed Lipitor. Within a week, my whole body ached and it was a struggle to get out of my freakin' bed. Turns out, it did a number on my muscle enzymes and it took nearly 4 months to go away. Just brutal.

So in February, he says, "Let's try Simvastatin every other day". I started taking it and was super busy in Feb and March, so I didn't have time to regularly exercise. I started up again in April and the pain was even worse! I stopped it immediately and I still have daily pain, especially from my left quad, from my hip to my knee. It's freaking numb 16 hours a day.

The doctor said it would go away in 4-6 months but it's been since April and it's still there.

Genetics, baby.

So true.

I added a small diuretic to my Lisinopril last year. Lisinopril has never given me any issues outside of a dry cough occasionally. The diuretic is fairly low dose, but with as much water as I drink, I pee about every hour for the first half of my day. LOL. Not a horrible side effect to have, but makes road trips hell.

I was talked about a beta blocker a few years ago but said it wasn't worth it for how I like to exercise. So far so good on my current medication and diet. My BP has been much better with the diuretic added and cleaning up my diet even more.

You side effects I couldn't handle either. Wonder why that happens?

My parents have exercised daily their entire lives, maintain very health weights and eat like saints. They have both dealt with high BP starting in their 20's and 30's. High cholesterol in their 40's. They are in their 60's now and hike 5-10 miles a day....they still need their medication for these issues.

Fucking genetics!!!!

[Sorter]

Can't make rice without garlic salt.

[BucEyedPea]

My wife eats way more salt than me and her BP is perfect ALL the time. :facepalm:

I'm the same way. I can eat quite a bit of salt too. I even take salt tablets here in the summer or I faint. It helps for holding onto water to cool the body.

[Sweet Daddy Hate]

i pour bags of salt directly into my mouth

it's a great low calorie snack!

ROFL:clap:

[Mr. Laz]

The link between salt intake and blood pressure is tenuous at best.
That's funny because i was on the verge of going on Blood Pressure meds until i stopped salting my food. My blood pressure dropped back down to around normal ... about 40/20 points. I didn't change anything else about my diet or intake amount.

Doctor couldn't hide his surprise when i told him the next visit. He was expecting to start prescribing HBP meds.

[teedubya]

Excellent idea in theory, almost impossible in reality short of adopting a vegan diet. I don't need to drop my salt intake precipitously--I don't have high blood pressure and my kidney function is fine. I just wonder how it can be done feasibly without spending a ton of time on meal prep and a limited palate.

I use Himalayan salt or other sea salts... the regular iodized salt isn't good for you. Sea salts have minerals, at least...

Or, I could be full of shit.

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/sea-salt/faq-20058512

[Indian Chief]

That's funny because i was on the verge of going on Blood Pressure meds until i stopped salting my food. My blood pressure dropped back down to around normal ... about 40/20 points. I didn't change anything else about my diet or intake amount.

Doctor couldn't hide his surprise when i told him the next visit. He was expecting to start prescribing HBP meds.

Same thing happened with my wife. They wanted to put her on meds in her 20s and she said no way. I do all the cooking so it was easy to adjust her salt intake. That was a few years ago -- she's fine now, no meds, and doesn't miss all the salt.

[Simply Red]

That's funny because i was on the verge of going on Blood Pressure meds until i stopped salting my food. My blood pressure dropped back down to around normal ... about 40/20 points. I didn't change anything else about my diet or intake amount.

Doctor couldn't hide his surprise when i told him the next visit. He was expecting to start prescribing HBP meds.

It was actually because it was during the off-season and the Chiefs weren't playing.

[Mr. Laz]

It was actually because it was during the off-season and the Chiefs weren't playing.
ROFL

[Simply Red]

:D

[DaneMcCloud]

That's funny because i was on the verge of going on Blood Pressure meds until i stopped salting my food. My blood pressure dropped back down to around normal ... about 40/20 points. I didn't change anything else about my diet or intake amount.

Doctor couldn't hide his surprise when i told him the next visit. He was expecting to start prescribing HBP meds.

Awesome!

[Buehler445]

It's a tough out.

I figured out though, that when I went to college, I started cooking a LOT different than my mom (the food I grew up with). I use quite a bit more heat, and a lot less salt and butter (or other sorts of fats).

But anyway, I certainly haven't had to like FMB or Laz, but I've tried to watch it.

In my experience, the easiest thing to do IMO is veggies. Don't buy a canned veggie ever again. Even when I do canned, I don't add butter or salt, but frozen veggies are so much better and taste better without butter for sure, and potentially salt. Certainly good enough to train yourself to eat them without. I about don't do canned anymore.

I try to reduce butter whenever possible. Butter (at least the kind that tastes good) has a lot of salt. So if it is at all possible to knock off the butter. Bread, if it needs butter, find a different bread. I use jelly instead of butter on bread. And I don't use much on potatoes.

The other thing I'd recommend is buy a pepper mill. Fresh ground pepper is a lot more flavorful than packaged pepper. If you think you need salt, throw some pepper at it Some stuff may not work, but give it a go. I put virtually no salt on potatoes. Just pepper those bitches up.

I haven't quit Lawry's on steak, hamburgers, but I've managed to offset some of that with pepper.

I use Himalayan salt or other sea salts... the regular iodized salt isn't good for you. Sea salts have minerals, at least...

Or, I could be full of shit.

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/sea-salt/faq-20058512

I think the theory is that it has a stouter flavor so you are SUPPOSED to use less.

[Psyko Tek]

i pour bags of salt directly into my mouth

it's a great low calorie snack!

no carbs, and gluten free

[Groves]

Hyponatremia (too little salt in your system) is just as bad.

I'd never even think of limiting your salt unless you have a verified need.

[listopencil]

I pretty much eat whatever I crave and my lab tests always come back extremely good. My doctor gets annoyed with me over it. He did once tell me that if I laid off the carbs I'd lose that 5 pounds of extra weight I tend to carry. I told him laying off carbs wasn't worth losing the 5 pounds.

[Fire Me Boy!]

Hyponatremia (too little salt in your system) is just as bad.

I'd never even think of limiting your salt unless you have a verified need.



It's almost impossible to have too little. Just naturally occurring sodium takes care of most needs.

[MagicHef]

It's almost impossible to have too little. Just naturally occurring sodium takes care of most needs.

It's the most common electrolyte imbalance, and it occurs in up to 30% of certain specific populations (i.e. nursing home residents).

It's not almost impossible to have too little.

[lewdog]

It's the most common electrolyte imbalance, and it occurs in up to 30% of certain specific populations (i.e. nursing home residents).

It's not almost impossible to have too little.

Yea but you stated the most important fact on Hyponatremia, it's most commonly found in the elderly. Those of us eating enough calories and maintaining our weight, have a very low chance of getting it, even if you limit sodium intake on purpose. I see it mostly in dementia patients who stop eating and drinking for a few days. Very hard with a diet in this country to get low sodium if you're eating.

[Chief Roundup]

Without reading through and it probably has been mentioned, buying low sodium when available, any canned vegetable drain the juice from the can and rinse the veggies before cooking and serving. Buy more fresh veggies and meat while eating less processed foods along with eating out.

[Fire Me Boy!]

Without reading through and it probably has been mentioned, buying low sodium when available, any canned vegetable drain the juice from the can and rinse the veggies before cooking and serving. Buy more fresh veggies and meat while eating less processed foods along with eating out.



Just don't buy canned. Frozen have no sodium (and taste better).

[Titty Meat]

I lost 40 pounds my BP is higher than it was when I was 270. Fucking bullshit.