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