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Tuesday, June 2, 2015

Listen to your heart...literally: An update on Sodium recommendations.

Before we get started let's test your Salt IQ by taking the quiz beow!


Salt Quiz

Are we liking, loving or slashing the salt theses days? To be honest no one reallys knows... Talking with your physician and dietitian is your first step in determining if you need to slash the salt!



Sodium

FUNCTION

Sodium is a mineral that the body needs to function properly. Primary functions include: balancing fluid throughout the body, maintaining pH balance, muscle and nerve function. Sodium is most commonly found in table salt.

FOOD SOURCES
  • Salt - 1/4 teaspoon of salt has ~600 mg of sodium 
  • Processed Foods
    • breads 
    • canned foods 
    • snack foods 
    • instant foods (cereal, rice, potatoes, noodles, etc.) 
    • meats
      • cured or smoked meats 
      • deli/lunch meats 
      • processed, canned meats
    • cheeses
  • Condiments, Sauces, and Seasonings 
    • salad dressings
    • ketchup 
    • mustard 
    • meat seasonings 
    • sauces
      • soy, BBQ, steak, etc.
    • pickles and olives (Two of my favorites!!) 
DAILY RECOMMENDATIONS

Generally Healthy Adults
1 Teaspoon (~2300 mg)

Those with high blood pressure
1/8 Teaspoon (~1500 mg)

For a visual go to the kitchen and get a teaspoon and level out a teaspoon of salt. There you go. That's all the salt you are supposed to have in one day. Now, if you have high blood pressure I'm going to need you to empty out a little over a quarter of that amount.

Tweet: #DietitianCindy #TipoftheDay: REC DAILY ALLOWANCE OF SODIUM = 1 TEASPOON OF SALT! HOW DO YOU MEASURE UP? @DIETITIANCINDY
CLICK TO TWEET
"What's the big deal? So I eat a lot of salt? I'm still normal weight and have a clean bill of health!" -imaginary person

TOO MUCH SALT IN THE DIET...
Can increase chances of developing high blood pressure (Hypertension) and/or create complications for other chronic disease types like: renal failure, heart failure, and cirrhosis. An increase in sodium may cause excess accumulation of fluid in the blood which creates pressure. Over time arteries become damaged and become stiff making it harder for blood to move freely. This can lead to heart attack, stroke, organ failure, and other life threatening changes. Listen to your heart...literally! Know the signs and symptoms of hypertension. Assess your risk by visiting HEART.ORG

References and recommended readings

Dietary Reference Intakes: vitamins. Institute of Medicine of the National Academies Web Site.http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashx. Accessed January 5, 2014.

Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th ed. St Louis, MO: Elsevier Saunders; 2012.

Merck Manual Home Health Handbook. Overview of sodium. Merck Manuals Web site.http://www.merckmanuals.com/home/print/hormonal_and_metabolic_disorders/electrolyte_balance/sodium.html. Accessed January 5, 2014.

US National Library of Medicine, National Institutes of Health. Hyponatremia. MedlinePlus Web site.http://www.nlm.nih.gov/medlineplus/ency/article/000394.htm. Updated April 14, 2013. Accessed January 5, 2014.

Academy of Nutrition and Dietetics. Nutrition Care Manual. ght:22px;">http://www.nutritioncaremanual.org. Accessed May 1, 2015.

2 comments:

  1. Agreed x13281702371! <3 I like to stress this with patients because lifestyle modifications + preventing them from ever getting the disease is so much more effective than having to treat them for it after they've gotten it!

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