Less salt, more life
Nicole Williams, a member of the Shamokin Area Community Hospital food service staff, prepares a patient's meal, which consists of a low-sodium soup. The entire food service department is working diligently to promote healthy food choices during National Nutrition Month.
Editor's note: For the month of March, The News-Item and Shamokin Area Community Hospital will be striving to raise awareness of National Nutrition Month and community wellness through a weekly series on eating better and making healthy food choices.
March is National Nutrition Month, and consuming a diet that is low in sodium is a good way to help lower blood pressure, which can reduce your risk of stroke or heart attack.
Maribeth Mrozek, RD, LDN, dietitian and food service manager for Shamokin Area Community Hospital (SACH), believes everyone should monitor his sodium intake daily.
"Unfortunately, we're a society that loves salt," said Mrozek. "However, there are so many ways to jazz up a meal without having to rely solely on salt." She said that pepper, garlic and onion powders and even lemon juice are excellent substitutes to flavoring a meal.
"The use of herbs and spices can open a whole new world of taste for you, and help lower your blood pressure," she added.
High blood pressure is a very serious illness and can be very dangerous. It affects more than 65 million American adults. One in three people will be affected by high blood pressure. High blood pressure puts a great deal of stress on the heart by making it work too hard. The result is a high force of blood flow, which harms arteries and organs such as the kidneys, heart, brain and eyes. If left untreated, it can lead to kidney and heart disease, stroke and even blindness.
The American Dietetic Association states that in general, people with high blood pressure should receive between 1,500 milligrams (mg) and 2,400 mg of sodium per day. Consulting with your primary care physician or a dietician can help you determine the right intake amount for you. Individuals already taking blood pressure medications are encouraged to still limit the sodium they consume.
It's not easy, but a few diet modifications can make a world of difference, according to Mrozek.
"Again, with any lifestyle changes, do so moderately," she said. "Start with limiting deli meats, which are very high in sodium. Consume fresh, frozen and low-sodium canned vegetables, and most of all, limit processed food, which has a high sodium content."
A good tool to use when monitoring sodium intake is nutritional labels on food products. Don't be fooled though, remember that the amount listed is for one serving. By sticking to a single serving, making moderate changes to your sodium intake can be achieved easier than going cold turkey and eliminating it all together.
Another good way to cut back on sodium intake is by breaking old habits.
"Many of us use good old family recipes, which call for lots of salt," said Mrozek. "I recommend adding very little or even no salt when cooking so that you can bring out the natural flavors of the foods you are preparing. Also, I recommend not salting your meal at the table. Be daring and remove the salt shaker from your kitchen table altogether."
Lowering your sodium intake does not limit your food selections she said.
"There are so many choices that are healthy for you to include in your daily diet," added Mrozek. "It's a common sense approach by making healthy eating choices."
Recommended foods for lowering your sodium include:
Grains - Choose breads, cereals and pastas made with whole grains such as oats, barley, rye and whole wheat.
Vegetables - Highly colored vegetables such as broccoli, greens, sweet potatoes and tomatoes are good choices.
Fruits - Fresh, frozen, canned or dried are recommended.
Milk - Nonfat (skim or 1%) milk and dairy products, low-sodium yogurts and cheeses are acceptable.
Meats and proteins - Lean beef, pork and skinless chicken are good, as well as fish (salmon, fresh tuna and mackerel); additional proteins can be found in unsalted nuts, dried beans and egg whites.
Fats and oils - Choose nonfat salad dressings, soft or liquid margarines, and stick to unsaturated oils such as soybean, olive, canola, sunflower and safflower.
Herbs and spices - Replace salt with herbs and spices, snack on unsalted, low-fat foods like plain popcorn, unsalted pretzels and fat-free sweets.
During National Nutrition Month, Mrozek will be providing weekly nutritional information to help build community awareness on healthy eating. Coming up will be tips on lowering cholesterol, diabetic education and weight control.
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