Dietary changes are important
Atrium Health Floyd partners with Polk Today to make sure that you have up-to-date health and wellness information to make your life better via regular Live Well Polk columns. The following was submitted by the area medical organization on behalf of Sue Brown, the Clinical Nutrition Manager at Atrium Health Floyd.
The next time you reach for the salt shaker you might want to reconsider. There are healthier options available that can spice up your food.
In general, an estimated 90 percent of Americans consume too much sodium, which plays a role in increasing high blood pressure for many of us.
Why is too much sodium bad?
We all need sodium, but not as much as you may think. When we get the proper amount, it helps maintain our fluid balance and is necessary for our muscles and nerves. But when our sodium levels get out of whack, bad things can happen.
Excessive sodium can cause our bodies to retain water, which can increase your blood pressure. That is why many people with high blood pressure take a diuretic, which may help you shed excess water through urination.
Dietary guidelines suggest that we limit our sodium intake to no more than 2,300 milligrams (mg) per day. One teaspoon of table salt has an estimated 2,325 milligrams of sodium.
Restrain yourself
Figuring out ways to cut back on sodium should be pretty easy, although actually doing it might not be. There is one simple thing you can do. Try removing the salt shaker from the table.
If you aren’t willing to go that far right now, try this: Do not salt your food before you taste it.
We all know people who reach for the salt BEFORE they have actually sampled their food.
That is a bad habit you need to stop. Also, if you are cooking something that doesn’t absolutely need salt, don’t add it.
Foods to watch out for
Many pre-packaged food items are high in sodium. And often foods that tout themselves as being low in fat often have a lot of added sodium and sugar.
Below are some foods that are generally high in sodium:
• Cold cuts and cured meat like salami or country ham
• Breads and rolls, which often need sodium to rise
• Canned soup
• Pizza
• Burritos and tacos
Other foods that you might not think of as being high in sodium but usually are:
• Cheese and buttermilk
• Canned vegetables
• Frozen dinners and snack foods
• Ketchup, mustard, mayonnaise
• Hot sauce
• Barbecue sauce, soy sauce and Worcestershire sauce
Add flavor without salt
There are ways to improve how food tastes without going crazy with salt by getting creative with spices, herbs, and seasonings. Citrus fruits like lemon, lime and oranges can be squeezed over vegetables and even meat to provide some variety. Different vinegars can also improve the flavor of vegetables. For spices, grab the garlic powder instead of garlic salt, and look for salt free seasoning blends.
If you make popcorn at home, skip the salt and add nutritional yeast. It can help give it that umami flavor.
Be a label checker
We all like to shop fast, but when it comes to cutting down on sodium, make sure you read labels, and compare. If you like feta cheese, compare the amount of sodium in crumbles to a small block of whole feta, which often has less sodium.
Some canned veggies will say they come with “no salt added” or “reduced sodium.” In general, it is always wise to put canned vegetables in a colander and rinse them before cooking. That process will remove much of the sodium.
Frozen vegetables are also a great affordable option with to keep sodium intake down, but without sacrificing beneficial nutrients.
When you’re eating out
Many restaurants can provide nutritional information if you inquire. Ask the waiter if there are low-sodium options. You can also simply request that no salt be added to your meal.
Keep in mind, if you order French fries at most fast-food restaurants you know they are going to come loaded with salt.
About Atrium Health Floyd
Since 1942, Floyd, now Atrium Health Floyd, has worked to provide affordable, accessible care in northwest Georgia and northeast Alabama. Today, Atrium Health Floyd is a leading medical provider and economic force. As part of the largest, integrated, nonprofit health system in the southeast, it is also able to tap into some of the nation’s leading medical experts and specialists with Atrium Health, allowing it to provide the best care close to home – including advanced innovations in virtual medicine and care. At the hub of these services is Atrium Health Floyd Medical Center, a 304-bed full-service, acute care hospital and regional referral center.
Atrium Health Floyd employs more than 3,500 teammates who provide care in over 40 medical specialties at three hospitals: Atrium Health Floyd Medical Center in Rome, Georgia; Atrium Health Floyd Cherokee Medical Center in Centre, Alabama; Atrium Health Floyd Polk Medical Center in Cedartown, Georgia, as well as Atrium Health Floyd Medical Center Behavioral Health, a freestanding 53-bed behavioral health facility, also in Rome; and a primary care and urgent care network with locations throughout the service area of northwest Georgia and northeast Alabama.
