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Dietary Salt and Your Health

Health & Wellness / By / March 30, 2020
salt, nature, eat

The American Heart Association recommends a daily consumption of sodium to be < 2300 mg per day, ideally 1500 mg.  It has been found that the typical American diet consists upwards of 3500 mg of sodium per day.  Sodium makes its way into so many foods, especially processed foods.  Sodium is added for flavor, texture, color enhancement, stabilization as well as a preservative in food.

Where is it hidden?

Sodium is found in high amounts in:

chips potatoes, potatoes, kitchen
  • Processed Grains (pizza, breads, baked goods)
    • Example- one slice of white bread adds around 150mg of sodium
  • Processed Meats (sausage, lunch meats)
    • Example 2 oz of sliced deli turkey meat adds around 500mg of sodium
  • Seasoning mixes
    • Example 2 tsp of store-bought taco seasoning adds around 400mg of sodium
  • Snacks such as chips, pretzels
    • Example 1 oz potato chips adds around 200 mg of sodium
  • Salted Nuts and Seeds
    • Example 1 oz of salted peanuts adds around 120mg of sodium
  • Canned Soups
    • Example ½ cup of canned chicken noodle soup 890mg of sodium
  • Canned Vegetables
    • Example ½ cup Del Monte Cut Green Beans 380mg of sodium
  • Frozen Dinners
    • These can be as high as 1600mg
  • Canned Sauces
    • Example ½ cup of store-bought pasta sauce adds around 500 mg of sodium

What are the negative health consequences of a high sodium diet?

A diet high in sodium can lead to your body retaining extra fluid which leads to elevations in blood pressure.  Elevated blood pressure then leads to damage on many other organs. Some examples of secondary damage related to elevations in blood pressure include:

  • Heart failure
  • Heart attack
  • Kidney damage
  • Stroke
  • Dementia
  • Decreased immune system function
  • Vision loss
  • Sexual dysfunction.

10 Ways to Decrease Sodium in Your Diet:

paprika, tasty, eat
tomato soup, soup, gazpacho
  1. Eat a diet rich in fresh fruits and vegetables
  2. Buy “fresh frozen” vegetables over canned vegetables
  3. Avoid processed grains
  4. Get rid of the salt shaker
  5. Make your own pasta sauces
  6. Make your own soup
  7. Make your own frozen dinners by making a large batch of your favorite meal without added salt and freeze for later.
  8. Make your own seasonings.  Check out the recipes on the website for lots of options!
  9. Ditch the chips! Snack on whole fruits and veggies, unsalted nuts and seeds.
  10. Slice your own deli meats! Slice cooked chicken breast and turkey breast to replace store-bought deli meats.

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While Never Say Never Wellness PLLC uses encryption to protect sensitive information transmitted online, we also protect your information offline. Only employees who need the information to perform a specific job (for example, customer service) are granted access to Personal Information. The computers and servers in which we store Personal Information are kept in a secure environment.
However, unfortunately, please note that no data transmission over the Internet or any wireless network can be guaranteed to be 100% secure. As a result, while we strive to protect your Personal Information, you acknowledge that (a) there are security and privacy limitations of the Internet which are beyond our control; (b) the security, integrity, and privacy of any and all information and data exchanged between you and us through this Website cannot be guaranteed; and (c) any such information and data may be viewed or tampered within transit by a third party.
Confidential Information.
All Personal Information collected by Never Say Never Wellness PLLC will be held in confidentiality and will not be disclosed to third parties, except that we may disclose Personal Information: (1) pursuant to the Terms and Conditions and this Privacy Policy, (2) if we are required to do so by law, (3) in the good-faith belief that such action is necessary to conform to the edicts of the law, (4) to comply with legal process served on us, our partners, sponsors, investors, or affiliates, (5) to protect and defend our rights or property or those of our users and/or (6) to act as immediately necessary in order to protect the personal safety of our users or the public. Never Say Never Wellness PLLC will not sell, distribute or lease your Personal Information to third parties unless we have your permission or are required by law to do so.

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

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This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com