| The human body needs salt in order to function. How | | | | symptoms. Report any symptoms of salt sensitivity |
| much salt is enough? The American Heart Association | | | | to your physician. Your physician will be able to |
| recommends 2,3000 milligrams of salt a day for | | | | determine if you have high blood pressure. If your |
| healthy adults. That's ONE TEASPOON of salt. People | | | | blood pressure is going up or you have high blood |
| who are extremely salt sensitive should eat less.Many | | | | pressure your physician may prescribe a diuretic.The |
| Americans are eating way too much salt and putting | | | | best thing you can do for yourself is to take the salt |
| their health at risk. If you're overweight, have | | | | shaker off the table and eat a low salt diet. The |
| cardiovascular disease, or high blood pressure you | | | | American Heart Association has posted tips for |
| should cut back on salt. A 2001 Indiana University | | | | reducing sodium on its Website. Here are the tips and |
| School of Medicine study, "Salt Sensitivity, Pulse | | | | comments about them.* Cook without salt. This is |
| Pressure, and Death in Normal and Hypertensive | | | | really hard if you're making soup, but you may |
| Humans," details the health risks associated with salt | | | | balance the lack of salt with flavorful ingredients, such |
| sensitivity.The results of the 25-year study were | | | | as mushrooms.* Substitute spices and herbs for salt. |
| announced in a February 2001 NIH News Release. In | | | | Fresh herbs are best, though dry herbs will work. |
| the release Dr. Myron Weinberger, Director of Indiana | | | | Citrus juice and zest also add flavor to foods.* Buy |
| University's Hypertension Research Center, is quoted | | | | low fat milk, cheese and yogurt. Cheese contains lots |
| as saying, "Salt sensitivity increases the risk of death, | | | | of salt, so use small amounts in your recipes. You |
| whether or not a person has high blood | | | | want just enough to taste the cheese, not be |
| pressure."Weinberger thinks this finding has implication | | | | overpowered by it.* Choose unsalted nuts and seeds |
| for all Americans. Older Americans, African Americans, | | | | for snacks. Better yet, keep carrot sticks, celery |
| and those who come from salt sensitive families are | | | | sticks, jicima sticks, and cut up fruit on hand for |
| more apt to become salt sensitive. Salt sensitive | | | | snacking.* Avoid salty seasonings: bullion, soy sauce, |
| people are more apt to develop high blood pressure | | | | steak sauce, Worstershire sauce, meat tenderizers, |
| as they age, according to Weinberger, and he | | | | and MSG. You'll find salt free soup stock on store |
| describes America as a "salt abundant" | | | | shelves, but check the fat content before you buy |
| environment.How do you live in this environment?The | | | | these products.You may also limit restaurant meals, |
| U.S. Dept. of Health and Human Services says you | | | | which are usually high in salt. Many of these meals are |
| check every food label for sodium. Remember, this | | | | made with processed foods. An article on Mayo |
| number is for one serving. Make sure you check the | | | | Clinic's Website, "Processed Foods: Why So Salty?" |
| serving size because this is where food processors | | | | tells why these foods are salty. Food processors use |
| may cheat. Let's use canned sauerkraut as an | | | | salt to enhance flavor, increase sweetness (like |
| example.The sauerkraut contains 175 milligrams of salt | | | | sprinkling salt on melon), decrease the dryness in |
| per serving. When you look at the serving size, | | | | foods, and mask metallic and chemical aftertastes.It's |
| however, it's a mere two tablespoons. If you eat | | | | okay to eat out occasionally, but don't make it a |
| two servings of saurkraut (about half a cup) you're | | | | habit. |
| eating 700 milligrams of salt. Add a salty hot dog, a | | | | Being salt sensitive doesn't mean you eat alfalfa the |
| salty bun, and salty condiments and you've probably | | | | rest of your life. On the contrary, you may eat |
| eaten a teaspoon of salt.The NIH also wants you to | | | | delicious meals. All it takes is careful planning and |
| look at the Percent Daily Value number. This number | | | | shopping. You may want to subscribe to "Salt Free |
| tells you if the product is high or low in salt. You | | | | Life" magazine. To learn more about the magazine call |
| should choose food products with the lowest | | | | 1-877-2588 or go to sensitivity is serious business, so |
| percentage and salt free products. Be on the lookout | | | | make it your business to eat less salt and get regular |
| for foods that contain surprise salt - soda pop, | | | | checkups. After a while you won't miss the salt and |
| seasoned pepper, lemon pepper, and others.Since | | | | you'll taste the true flavors of food. Bon |
| there's no test for salt sensitivity you'll have to | | | | appetit!Copyright 2006 by Harriet Hodgson Hodgson |
| devise your own. Start by watching for symptoms: | | | | has been a nonfiction writer for 27 years and is a |
| swollen hands, knees, and feet, bulging leg and ankle | | | | member of the Association of Health Care Journalists. |
| veins, droopy eyelids, "chipmunk cheeks" (puffy, | | | | Her 24th book, "Smiling Through Your Tears: |
| swollen cheeks), shortness of breath, and weight | | | | Anticipating Grief," written with Lois Krahn, MD is |
| gain. Some salt sensitive people also get | | | | available from A five-star review of the book is also |
| headaches.Keep a salt diary for two weeks. Record | | | | posted on Amazon. You'll find another review on the |
| every meal and snack in your diary and their salt | | | | American Hospice Foundation Website. |
| contents. Compare your salt intake with medical | | | | |