Hi Friends!
I’m diving into week two of my internship orientation. I can’t wait to update you guys about how it’s going and tell you all about my rotation schedule, etc…but for now, suffice it to say i’m super busy and I’m giving a presentation today so I’m letting one of my lovely readers take over for me.
Megan emailed me a few weeks ago to ask if she could share her story on my blog. As you may have guessed from the title of this post, her story involves sodium. As a future RD, I believe sodium is one of the most important nutrition topics there is- namely because almost everyone eats way too much of it.
I hope you’re read her story and take her tips to heart. A low-sodium diet is SUCH an important part of a healthy lifestyle!
Take it away, Megan!
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Hi everyone! My name is Megan and I write over at The Delightfull Dash. I started my blog a few months ago to document my journey of getting fit while running and following a healthy vegetarian diet.
I approached Lindsay about an issue that is very dear to both of us, and she has been so kind to let me write a guest post while she’s getting acquainted with her dietetic internship schedule. So excited for her!
After years of gaining weight, dieting, losing weight, and gaining it all back again, my turning point for getting healthy once and for all came back in February of this year. My fiancé, Mark, got really sick, and we thought he had pneumonia. After calling 911 and rushing him to the hospital, it turned out things were a lot worse.
His blood pressure was through the roof (his BP was 270/180 when he got to the ER), his kidneys had shut down, his heart was failing, and his lungs were full of fluid. He had to be put in a medically induced coma and given immediate dialysis treatment to prevent him from dying. He was in the ICU for five days and in the hospital for a total of five weeks. He’s on permanent dialysis now (3x/week), and will need a kidney transplant. It’s been a serious wake up call.
It turns out that he had been losing kidney function for years and didn’t know it. This was because of his uncontrolled high blood pressure. Not only is high blood pressure rough on your heart, it’s a killer for your kidneys. It turns out that one of the main causes of high blood pressure is a high sodium diet.
Salt is lurking everywhere in your food, even in places you would never expect! While some salt is necessary for your body to function properly, it’s very easy to get too much if you don’t watch your diet.
Here are some tips for controlling your sodium intake:
1. Go easy with the salt shaker
You can season your food so many other ways. Use fresh and dried herbs, spices, and garlic to pack a flavor punch. There are many spice blends that are available; just be sure to choose the ones that are low sodium or sodium free. Mrs. Dash is a great salt-free choice.
2. Read the food labels!
Food labels can trick you if you’re not careful. Look at the amount of sodium, as well as the serving size. A food may appear to be low in sodium, but if the serving size is 1/8th of the package and you eat the entire thing in one sitting, it’s no longer a healthy choice.
Check out this guide on what to look for when reading a food label.
3. Beware of frozen foods
Frozen foods, especially meats and packaged dinners, are notorious for being loaded with salt. If you can make it fresh yourself, go that route. If not, check the label and choose low sodium options.
4. Look for hidden culprits
Some high sodium foods may surprise you. Deli meats, bread, soup, chips, nuts, dressings, sauces, marinades, and some desserts often have a lot of salt. Again, read the food labels and make wise choices!
5. Be smart when dining out
You can often find nutrition information for menu items at the restaurant or on its web site. If it’s not displayed, just ask.
6. Ask a medical professional
I’m not a registered dietitian or doctor, so I’m speaking from my personal experience. Everyone has different medical issues and dietary needs. When in doubt, consult a medical professional. I’m sure Lindsay can point you in the right direction!
I hope these tips will help you make better choices! Your health is #1!
Here is the recipe for my Balsamic Portobello Panini with Pineapple Salsa. Low sodium of course!
Ingredients:
- portobello mushrooms
- 1/2 cup balsamic vinegar
- 1 can pineapple in juice
- 1 clove garlic, minced
- 1 yellow or red tomato
- olive oil
- arugula
- ciabatta or multigrain bread
- lowfat spicy mayo
- provolone cheese (optional)
1. Remove gills from portobello mushrooms (I used the edge of a spoon).
2. Drain pineapple juice from can into a bowl. Set pineapple aside.
3. Add balsamic vinegar and garlic to the pineapple juice. Whisk until combined.
4. Brush both sides of portobello mushrooms generously with the vinegar and pineapple marinade and let sit for at least 10-15 minutes.
5. Grill the portobello mushrooms until cooked through (my panini grill worked great).
6. Dice the tomato and pineapple and combine to create the salsa.
7. Brush 2 slices of bread with olive oil (one side only). Spread spicy mayo on the other side of each bread slice and layer portabello mushrooms. Create sandwich (add provolone cheese if desired).
8. Place sandwich on panini grill or grill pan. Grill until golden brown.
9. Remove sandwich from grill and add tomato-pineapple salsa and arugula. Enjoy!
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Your turn! You tell us:
Do you watch your salt intake?
Do you check the label for sodium content before buying processed foods?
What are some of your favorite low-sodium products and recipes?
Enjoy!
–Lindsay–
Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!
Christine @ Love, Life, Surf says
Thank you Megan for sharing your story. You know, I don’t watch my sodium intake as closely as I should as I have a family history of high blood pressure. I guess part of me assumes that my blood pressure is OK so I don’t need to worry/watch out which definitely isn’t the case. You’re right, there are so many hidden sources of sodium. Thanks for these great tips!
Megan @ The Delightfull Dash says
Hi Christine! I’m so glad these tips helped you! High blood pressure is scary stuff. Since you have a family history it’s definitely important to keep an eye on it. But it’s good that you know and can take the steps to keep it under control!
Miz says
I feel as though this were directed at me.
and it should be.
thank you so much for being willing to share you story.
Megan @ The Delightfull Dash says
Miz, I’m so glad this was of help to you. It’s really important to me to spread the word so that others can focus on prevention rather than dealing with the scary long term health effects.
Angela @ Happy Fit Mama says
I work with cardiac patients so I see the dangers of salt a LOT! So many think that if they don’t add salt to their food it’s a low sodium diet. It’s in EVERYTHING that’s comes from a can, bag, container, etc. It’s even in milk!
Thanks for sharing your story to help others!
Megan @ The Delightfull Dash says
Angela, that is so true! It really is awful how much salt is added to our food. It seems so unnecesary. People tend to focus more on low calorie and low fat, but often forget or don’t realize to monitor their sodium intake. It’s so important!
Thank you for the work that you do! 🙂
Glenneth says
Honestly I don’t watch my sodium intake like I should. I know I never add salt to food and we don’t cook with salt at the house. But things I get elsewhere I never look at the label for salt info or look it up.
Thanks for sharing.
Megan @ The Delightfull Dash says
Hi Glenneth! It’s great that you don’t add a lot of salt to your cooking! Definitely check the food labels! It will amaze you how much salt is added to food!
Lindsay @ Lindsay's List says
is it sad that I don’t even keep salt in the house?! We just don’t use it.
Megan @ The Delightfull Dash says
Lindsay, that’s great! Not sad at all! 🙂 I’m glad you are so mindful of your salt intake. It’s so important!
Katie @wishandwhimsy says
I never use salt, either, but I know it can be added into things we don’t expect. I’ve tried and try watching my sodium intake, but didn’t really know why I should. Thanks for the information and for sharing your story!
Megan @ The Delightfull Dash says
Hi Katie! Before all of this happened I didn’t really know what kind of damage it could do either. I knew about what it could do to your heart but had no idea about the damage it can do to your kidneys. It’s great that you are proactive about your health and watching your sodium intake!
Linz @ Itz Linz says
I do watch my salt intake… I never sprinkle any extra on because I know foods naturally have salt in then and plus I don’t like the taste. This is a great post and more people need to read it!!
Megan @ The Delightfull Dash says
Hi Linz! That’s great that you watch your intake! It’s so important. I’m not a fan of the salt shaker either. I hope everyone can learn a tip or two to stay healthy!
Brittany says
Oh gosh… this is my issue! I love salt too much. Whether it’s bacon, sausage, cottage cheese, smoked salmon… I gobble up the salt. It’s especially bad with sea salt… ooh so good! I have been making a conscious effort to stop the ‘salt tooth’ as my mom calls in by using salt-free spices and drinking tons of water!
Megan @ The Delightfull Dash says
Hi Brittany! Congrats on making the effort to reduce your sodium! I love using spices! When Mark got out of the hospital we started using Mrs. Dash, and there are a ton of different flavors. I’m also a fan of the different varieties of pepper, like lemon pepper and garlic pepper. It adds so much flavor and you don’t miss the salt at all!
Kierston says
Great post and tips! Thank you for sharing your story with us!
Megan @ The Delightfull Dash says
Kierston, thanks so much! Hopefully my story will help someone take better care of their health! That’s my goal! 🙂
Laura @ Sprint 2 the Table says
I only recently began watching my salt intake when my competition trainer told me to keep it wayyyy low. I couldn’t believe how hard it was! I totally quit eating anything frozen and basically anything canned (with the exception of no-salt-added beans). Yesterday I didn’t get cottage cheese at the grocery store because after 2 stops I couldn’t find the no salt added variety.
It’s like sugar – those sneaky manufacturers put it in EVERYTHING.
Megan @ The Delightfull Dash says
Laura, that’s so true! It’s crazy just how much salt is added to the food we eat. And so many people don’t realize it. Even a lot of the “healthy” frozen meals and dinners are loaded with salt.
Laura @ Sprint 2 the Table says
Protein powder is another culprit. I was sent one that had 490mg of sodium! I gave it to my concierge.
Megan @ The Delightfull Dash says
Oh wow, that’s crazy! It’s a good thing you checked!
Tiff @ Love Sweat and Beers says
Sodium matters! My grandfather never had any health issues EVER his entire life. It wasn’t until my grandmother passed, and he started eating out almost daily that he began to have heart issues. His dr has informed him of the impact of sodium, so luckily he’s turning it around again. Crazy what a difference salt can make!
Megan @ The Delightfull Dash says
Hi Tiff! I’m so happy that your grandfather is doing well and that he’s watching his sodium intake. It’s so much better to be proactive than to have to deal with the consequences later. Congrats to him! 🙂
Elisabeth @ CHAARG says
Yikes that scary. What did his diet extremely “salty” or did it resemble most people’s diets? Like did he eat a lot of fast food/restaurants? I know that’s probably the easiest way to get hidden salts!
Megan @ The Delightfull Dash says
Elisabeth, so true! He thought he was being careful by not adding any salt to his food, but he would often eat fast food, frozen food, and deli meats. It’s okay to have once in a while, but not as much as he was eating. He just didn’t realize how much salt is added to that stuff.
Kanoe says
Thank you so much Megan! I was actually diagnosed with High Blood Pressure this year. Both my parents have it & it’s genetic but I’ve always struggled with my weight. I’m not living a healthy lifestyle & working with a trainer & am active all the time now & have been consistently losing weight for the first time in years :-). I limit the amount of sodium & in some cases stay away from certain types of food b/c they may have high sodium contents. What a wonderful post on such an important topic. Again thanks!
Kanoe says
I forgot to add this my High Blood pressure is doing great now since I changed my diet & exercise consistently. It is in a normal range now :-). So happy about that.
Megan @ The Delightfull Dash says
Kanoe, I’m so so so happy that you have your blood pressure is doing great now!! I know that family history adds even more of a risk. You did the hard work and now it’s paying off. You should be so proud of yourself! Congrats!!!! 🙂
Kelly @ Cupcake Kelly's says
Great tips. I’ve luckily always been a “bland” eater in terms of salt, but when I had high blood pressure during pregnancy it was one of the scariest things I have been through. Glad you are making a healthy life now 🙂
Megan @ The Delightfull Dash says
Kelly, thanks so much. This whole experience had definitely taught me that you can’t mess around with your health. I’m happy that you’re doing well now. 🙂
Paige @ Your Trainer Paige says
I liked this post, Megan! You hear a lot about how sodium fine, and then it’s evil, so this was insightful 🙂
And good luck this week, Lindsay!!
Megan @ The Delightfull Dash says
Thanks so much Paige. I agree that messages about our health can be so confusing at times. Now that I’ve seen what can happen first hand, watching my salk intake has become a priority.
cwaltz says
Following the birth of my youngest I ended up in the hospital with pyelonephrosis and the following year I had a large stone that actually blocked off my right kidney, several years later I was creating my own rock garden in both kidneys. I have hydronephrosis on my right side although the kidney is still functional. I really struggle with watching my sodium and trying to figure out how to season sensibly. I do watch the processed products I purchase and try to restrict my buying to products with less than 25% of the daily allowance(which is still probably too much.) While doctors have not put me on sodium restrictions I think it only makes sense to watch it since they say sodium may play a part in the formation of stones and it seems that my right kidney is under some kind of stress anyway.
Thank you for sharing your story and that sandwich looks delicious.
Megan @ The Delightfull Dash says
Oh wow, that sounds rough. My dad had kidney stones and he was in a lot of pain, so I can only imagine. I’m so glad that your kidney is still functioning. I know that watching the processed foods will definitely help. There are a lot of really great non-salt spices that I use to help flavor my food really nicely. I don’t even miss the salt!
Danica @ It's Progression says
I started to pay attention to my sodium/salt intake recently and it’s surprising to see the numbers on things that didn’t seem like they’d be culprits (such as bread)….this is a great post!
Megan @ The Delightfull Dash says
Hi Danica! Thanks! Yes, bread is a sneaky one! I had no idea until recently that some bread has a lot more sodium than you would expect. One loaf that I looked at recently had almost 20% daily value per slice. Crazy!
Jamie @ couchtoironwoman says
Thank you for sharing! My dad had a scare when someone checked his blood pressure and did it wrong, but since then he has been cutting back on his salt intake. This is definitely something we all shouldn’t take lightly!
Megan @ The Delightfull Dash says
Jamie, I definitely agree! There’s a reason why blood pressure is called the silent killer. The more we can do to prevent it, the better! I’m so glad your dad is okay!
Emily says
Thank you for addressing this issue, Megan! Society tends to get caught up in calories rather than the full nutritional profile of foods. Sodium can be so dangerous if we aren’t aware of how much we’re consuming!
I’ve had family members and close friends that deal/have dealt with high blood pressure so I’m always conscious about how much salt I have. Thankfully I don’t have much of a salt-tooth so it isn’t too difficult for me. Plus, I just feel better when I stick to a low-sodium diet! Salt makes me feel all puffy and weighed down- no fun.
Megan @ The Delightfull Dash says
Hi Emily! I definitely agree! While controlling calories and fat is important, there are other dietary issues that people need to be aware of. Obviously everyone has to make their own choices as to what food they eat, but they should be educated choices.
Samantha says
I actually fall into that bizarre group that may have made myself sick by too low sodium. It is pretty easy for me to go day with low/no sodium and then add to that sweating…
Samantha says
PS. I do have elevated blood pressure as well…sadly seems to be mostly stress related and if I have a really bad week it goes up. Sad huh?
Megan @ The Delightfull Dash says
Hi Samantha! Yeah, you definitely want to make sure your body gets some salt, just not the excessive amount that we tend to consume. Too little salt can be just as dangerous.
Yeah, stress will also make it go up. I know sometimes when I get really stressed I try breathing exercises which seems to help.
Samantha says
I agree – the average diet is too salt heavy. Meanwhile I am one of those people that drops salt in recipes and never uses it on the side (I just don’t crave it). And since my diet is pretty plant-based vegan without a lot of eating out or pre-made foods you can kind of guess what happened.
I now have to purposely add it to my oatmeal in the morning. It was about the one place I could bring it in and not be bothered by it.
Leonor @FoodFaithFitness says
I don’t eat alot of sodium. I cook alot, and hardly put salt on anything. Thank you for sharing. I have a few family members with high blood pressure and I e-mailed them this blog. They don’t take it seriously. Hopefully, after reading this, they will.
Lindsay says
i hope so too!
Megan @ The Delightfull Dash says
Leonor, thanks so much. That’s exactly why I wrote this post. I want as many people to know what can happen and to take their health seriously.