Salt Replacement in Diet?

I dont think thats a solution


Salty Stories

The human body needs less than a teaspoon of salt per day. The average American consumes anywhere between 2 to 4 teaspoons of salt per day — much of it hidden in processed or pre-packaged food.


Excessive amounts of sodium in our diets account for many increases in blood pressure, and a low sodium diet is often the first suggestion doctors make when a patient is diagnosed with high blood pressure.


We get most of our sodium through sodium chloride — good old table salt. Processed food is another source of sodium, and should be avoided if you're following a high blood pressure diet.


If you're wondering how to start a low sodium diet, many cookbooks are designed for people who need to restrict their salt intake. You can find low sodium recipes online, at the library, or through your local diabetes association.


Food to Avoid in a Low Sodium Diet

Although this may look like a list of your favorite foods, it's also a list of foods to avoid if you suspect hypertension:


* potato chips

* soy sauce

* pickles

* salted popcorn

* cheese

* cured meat

* canned soups

* seasoning salts (garlic salt, celery salt, etc.).


Other Factors in a High Blood Pressure Diet

While a high blood pressure diet should restrict salt, reducing fat and cholesterol intake is also a way of lowering blood pressure. Neither of the two actually causes hypertension, but both contribute to heart disease, which can aggravate hypertension, which makes heart disease worse. It's a nasty cycle.


Fats increase weight, and obesity has been linked to hypertension. Fats also increase the amount of cholesterol in your bloodstream. A combination of high cholesterol and high blood pressure can lead to clogged arteries and heart attacks. Overall, a high blood pressure diet should restrict fats and salt. High fiber foods such as whole grains, fruits, and vegetables should be increased in the high blood pressure diet.


Staying Motivated

Changing your eating habits takes time, persistence and a little imagination. Try a few of these ideas.


* Keep fresh fruit close at hand. Put a bowl by your favorite chair, on your desk, and on the kitchen table.

* Snack on dried fruit instead of cookies and pretzels.

* Experiment with Eastern cuisine; Asian and Oriental dishes rely heavily on vegetables and grains. Just watch the soy, fish and oyster sauce.

* Do some research — there are some very good low-fat cookbooks on the market.

* Find restaurants that serve heart-smart foods.


The DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is a combination of ideas mentioned above. The DASH diet was designed to reduce high blood pressure, but is a good model for general health practices as well. The diet puts an emphasis on lowering sodium intake while increasing the number of servings of fruits, vegetables, and low fat dairy foods. The DASH diet is also high in calcium, magnesium, and potassium — minerals that play a role in lowering blood pressure — as well as dietary fiber.


Although the goal of the DASH diet is to reduce blood pressure, weight loss is a fringe benefit due to reduction in sodium, fat, and cholesterol intake.


To start on the DASH diet, gradually cut back on sodium intake while increasing the amount of fruits and vegetables. Eat an 8-ounce steak instead of a 16-ounce steak and add a serving of steamed broccoli; instead of pecan pie for dessert, have a fresh fruit medley.

BTW, you can buy reduced sodium soy sauce. But of course that doesn't mean you can use more...

1 tsp table salt - 2325mg sodium

1 tbsp fish sauce - 1390mg sodium

1 tbsp soy sauce - 980mg sodium



The content of sodium may vary with brands. Thus, it's almost the same if the portion of fish sauce or soy sauce being used if large.



Hope you find it useful.



Dietition 2849 0721

Matilda International Hospital

Hong Kong

http://www.matilda.org