Solution Saturday

Good Morning All,

I know I'm late again, but I had no Internet service on Saturday. Once again it is SOLUTION SATURDAY... Today's topic is: Cutting Back on Salt and Sodium Intake to help control High-Blood Pressure. 

My husband and I both have High-Blood Pressure, so this applied to us as well as some of you folks out in the blogging world. Mine isn't super bad, but my husband's is... and we have got to get it under control before it is too late. The following is what I found in doing research for cutting down on salt.

With the possible exception of cholesterol, there is probably no single topic relating to nutrition that causes such confusion and alarm as controlling salt and sodium. The current recommendations for sodium are relatively generous. There is no guarantee that a lifetime of moderate salt consumption will keep an individual free of hypertension. However, it is fairly certain that, once hypertension has been diagnosed, controlling the amount of salt and sodium consumed will have a benefit. Nor is there anything to indicate that keeping one's sodium consumption at or under the recommended level of 3,000 milligrams per day is harmful. Salt is relied upon as a seasoning and flavor enhancer in many dishes. Learning to add only enough to get the taste benefit may be enough. If your palate is less likely to detect salt in foods before a significant quantity is added, you many need to take the time to measure at first, until your own palate adjusts. Remember, there are many other ways to add flavor to foods that will not add salt. Wines, vinegar, citrus juices, fresh herbs and low-sodium soy sauces can all be used. If you add an ingredient to a dish, such as capers, olives or hard grating cheeses, that is high in sodium, you should make an even further reduction in the amount of salt you add. Processed, canned or frozen foods also may be high in salt or sodium. Read the labels carefully and opt for reduced sodium versions.

source: http://www.asianonlinerecipes.com/food_articles/seven-guidelines-nutritional-cooking.php

Most people know that too much sodium from foods can increase blood pressure. A new study suggests that people trying to lower their blood pressure should also boost their intake of potassium, which has the opposite effect to sodium.

Good potassium sources include fruits, vegetables, dairy foods and fish. Foods that are especially rich in potassium include potatoes and sweet potatoes, fat-free milk and yogurt, tuna, lima beans, bananas, tomato sauce and orange juice. Potassium also is available in supplements.