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MoonDragon's Health & Wellness
Nutrition Basics

Limiting Your Use of Salt In Your Diet

For Informational Use Only
For more detailed information contact your health care provider
about options that may be available for your specific situation.


Although some sodium is essential for survival, inadequate sodium intake is a rare problem. We need less than 500 mg of sodium a day to stay healthy for the average person. This requirement can vary some depending on activity level and heat or temperature or the environment (more sweat will require more water and electrolyte replacement). The sodium consumption level of approximately 500 mg is enough to accomplish all the vital functions that sodium performs in the body - helping maintain normal fluid levels, healthy muscle function, and proper acidity (pH) of the blood.

Excessive sodium intake can cause fluid to be retained in the tissues, which can lead to hypertension (high blood pressure) and can aggravate many medical disorders, including congestive heart failure, certain forms of kidney disease, and premenstrual syndrome (PMS).

One of the best ways to limit the sodium in your diet is to limit your use of salt when cooking and dining. Just as important, stay away from processed foods, which often contain excessively high amounts of sodium. Using an herbal Salt Substitute is an option.


Makes 1/3 cup seasoning.
5 minutes preparation time.

1. Mix herbs and spices in a small bowl.
2. Store in a closed jar for up to 6 months.

If this recipe tastes a little bitter to you, add 1 teaspoon salt (sodium-free) substitute to the mix and use it on chicken breasts cooked in hot cast iron skillet, which toasts/cooks the seasonings. This really perks up the seasonings and balances the flavors very nicely. It is a delicious new flavor combination. It can be used on other foods and meats.


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    MoonDragon's Health & Wellness: Nutrition Basics - Minerals: Sodium
    MoonDragon's Nutrition Information: Diets - Sodium-Controlled (2.0 to 2.5 Grams)
    MoonDragon's Nutrition Information: Diets - Cholesterol & Sodium-Restricted


    August 13, 1998
    Web posted at: 8:34 p.m. EDT (0034 GMT)
    From Medical Correspondent Dr. Steve Salvatore

    (CNN) -- Scientists have been fighting over the salt shaker for decades -- ever since early studies linked sodium to high blood pressure. Many of these studies have since been discontinued, leaving patients confused about how much salt is too much. Recently, numerous large-scale studies have looked closely at salt and blood pressure and found the problem isn't just too much salt, it's not enough minerals. "For too long we've ignored the fact that blood pressure regulation is more closely tied to calcium, potassium and magnesium than it ever was to sodium," says Dr. David McCarron of Oregon Health Sciences University. But don't start pouring on the salt just yet. Many people with high blood pressure still need to cut back on salt.

    "We don't want to abandon the salt message, but we want to expand upon it and say that there are other things that are important, too," says Chris Rosenbloom of the American Dietetic Association.


    And the evidence is mounting. A recent article in the journal Science confirms: A salt-restricted diet rich in fruits, vegetables and fat-free or low-fat dairy products provides the greatest reduction in blood pressure. "The effect of low-fat dairy products and fruits and vegetables appears to be someplace between 10 and 20 times as effective as restriction of salt," McCarron says. "The guidelines are clear -- three to four servings of low-fat diary products, five to eight servings of fruits and vegetables a day." he says.

    This week, the American Heart Association's nutrition committee is formally recommending the diet plan to help prevent or lower high blood pressure. The committee estimates that a reduction of two points in diastolic blood pressure could lower a person's risk of stroke by as much as 15 percent and lower the risk of heart disease by as much as 6 percent.

    Most experts agree -- one of the best ways to beat high blood pressure is through lifestyle modifications. For overall good health, the National Institutes of Health recommends people quit smoking and lose weight if needed. They also recommend the following:
    • Limiting alcohol intake to no more than one drink per day.
    • Increasing physical activity to 30 or 45 minutes most days of the week.
    • Maintaining adequate intake of potassium, magnesium and calcium.
    • Limiting salt intake to 2,400 milligrams per day.
    • Lowering the daily intake of saturated fat and cholesterol.

    Besides lowering high blood pressure, these diet and lifestyle modifications have an added plus, doctors say -- they also help fight osteoporosis and cancer.


  • Salt Substitute Products


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    Enjoy some of the world's finest organic seasoning blends made by Mountain Rose Herbs from whole organic spices from around the globe. They offer a complete line of Epicurean quality blends which are sure to satisfy the demands of the most discerning chef by adding a full flavor to most any dish with a kiss of organic goodness. The seasoning blends offered by Mountain Rose Herbs are completely free from irradiation and sterilizers and are certified organic by OTCO and Kosher certified by Earth Kosher.


    HerbsPro: Potassium Chloride Powder, Now Foods, 8 oz. (68617)
    Potassium Chloride powder can be used as a substitute for table salt or in baking, although the taste is not identical. Now Foods has been selling powdered supplements since 1972. The powdered form is 100% pure and free of filler, is much lower in cost, easy to digest, and can be taken in desired potencies.
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    Amazon: Salt Substitutes Grocery & Gourmet Food Products
    Amazon: Salt-Free Seasoning Grocery & Gourmet Food Products

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