The Salty Six

We have blogged on the Salty Six before, but since so many of our readers are interested in reducing their blood pressure, we decided it was worth another post!

Many people think that reducing sodium means putting down the salt shaker. There is some truth to this. However, most of the sodium we eat doesn’t come from salt we add at home, but rather from sodium added to packaged foods and restaurant dishes.

The American Heart Association created the Salty Six list to educate Americans about the foods that tend to hide an unexpected amount of sodium. These foods aren’t always particularly ‘salty’ in taste, but they pack a sodium punch!

the salty six

If some of your favorite foods are on this list, there are a few things you can do:

  • Check Nutrition Facts labels, you may find that some brands don’t add as much sodium as others.
  • Look for reduced sodium or no salt added varieties.
  • Enjoy the foods you love, just eat them less often.

Remember the Salty Six next time you make your grocery list and check those Nutrition Facts labels while you’re shopping!

Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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The Salty Six: Part II

saltEating too much sodium can cause health problems, including high blood pressure and heart disease. Most of us consume around 3,400 milligrams of sodium daily—more than double the 1500 milligrams recommended by the American Heart Association and well above the 2,300 milligrams the CDC recommends for the general population. More than 75% of our sodium comes from processed and restaurant foods. Putting down the salt shaker isn’t enough. Be sure to check the Nutrition Facts label on packages—keep the sodium content below 5% whenever possible. Or, even better, cook more meals at home and be careful about the Salty Six:

1. Breads and Rolls: Most bread will have 100 to 200 milligrams of sodium per slice. If you are eating a sandwich, those numbers can add up quickly. Find whole-grain bread that has less than 200 milligrams of sodium per serving (usually only 1 slice). Consider switching to whole-grain pita pockets, English muffins or bagel thins, all of which have fewer than 150 milligrams per serving.

2. Cold Cuts and Cured Meats: Just six thin slices of deli meat can add up to half a day’s worth of sodium intake. Ham is especially high in sodium. If you are fond of lunch meats, choose a reduced-sodium variety and eat a small amount. Add veggies to your sandwich to bulk it up.

3. Pizza: Pizza brings together a melting pot of high sodium ingredients: cheese, pepperoni, sausage, tomato sauce and crust. Ask for light cheese and opt for veggie toppings instead of meat. Enjoy 2 small slices, and fill out the meal with salad or steamed vegetables.

4. Poultry: This one can be sneaky! What looks like a natural fresh or frozen piece of chicken could actually be injected with broth or sodium solution preservatives that boost sodium content up to 200 milligrams per serving. Read the label to find a product with low sodium levels. When purchasing chicken, avoid prepared or processed products, which are packed with seasonings and sodium and are often fried. Consider choosing fresh fish once per week to bake or grill as a lower-sodium alternative.

5. Canned Soup or Packaged Soup Mixes: Many prepared soups are a hidden bunker of salt. You can easily blow an entire day’s worth of your allotted sodium intake just by eating a single serving which may contain 600 to 1,000 milligrams per serving (usually only 1 cup). Choose a lower-sodium variety or make your own at home using recipes from Spend Smart. Eat smart.

6. Sandwiches: Burgers and sandwiches are another hidden trove of salt, particularly if the meal comes from a restaurant. It’s extremely difficult to follow a low-sodium diet if you dine out, particularly if you eat at fast food spots where a single sandwich can contain a day’s worth of sodium. Request the burger grilled not fried, without cheese and with condiments on the side (BBQ sauce and ketchup, in particular add sugar and sodium). A better way to go is to share a sandwich and order a fresh side, such as a salad, fruit or low fat yogurt.

 

Terry Meek
Heart Disease and Stroke Prevention Coordinator
Iowa Department of Public Health

Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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Sodium and High Blood Pressure – You can Make a Change Today!

heart healthyDo you or someone you know have high blood pressure or cardiovascular disease? It is very likely your answer is “yes”, given that cardiovascular disease is the leading cause of death in the United States. High blood pressure affects approximately 1 in 3 adults in the United States and more than half of Americans with high blood pressure do not have it under control. Foods high in sodium are a big concern for managing blood pressure.

Sodium plays an important role in regulating fluid balance, nerve function and muscle contraction within the body. We need it, but most of us get too much. The Dietary Guidelines for Americans recommend that most people take in no more than 2,300 mg of sodium per day (about 1 teaspoon). However, about half of us should only consume 1500 mg or 2/3 teaspoon.  The reduced recommendation is for the following people:

  • African Americans
  • Anyone over age 51
  • Those diagnosed with high blood pressure, diabetes or chronic kidney disease

The average American consumes almost twice the recommended amount. Too much sodium is not healthy, but have you ever wondered what the science is behind this? Here’s a quick science lesson!

When an excessive amount of sodium is consumed, there is an increased number of particles in the blood stream, water moves from the cells to the blood stream trying to create a fluid balance. This increased volume circulating in the blood stream increases pressure on artery walls and makes your heart work harder. High blood pressure is also called hypertension and it is a risk factor for heart disease and stroke.

How can you reduce the amount of sodium you consume daily?

  • 1-13 blog chartDon’t add salt to your food.
  • Choose frozen or fresh vegetables as opposed to canned.
  • Choose low-sodium or no salt added versions of canned products. Many are the same price as their higher sodium counterparts.
  • Rinse canned vegetables and beans.
  • Cook foods from scratch. Restaurant food and convenience meals tend to have more sodium than those you prepare yourself.
  • Experiment with adding flavor to dishes by using dried herbs and spices such as basil, thyme, parsley or cayenne pepper instead of salt.

Have fun with it! If your new year’s resolution is to achieve a healthier lifestyle, reducing your sodium intake is an easy way to work toward that goal.

 Liz

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