After finishing a plate of spaghetti, have you ever not only felt, but looked bloated?  Spaghetti sauce is just an example of the many foods that are high in sodium.  When consuming foods high in sodium, it causes a water imbalance in the body.  You’ve heard someone say they have “high blood pressure” or “hypertension”.  Like when you have too much sodium in your body, the increase in blood pressure is brought on by holding more fluid in the body, creating more work for your heart to pump.  Because the body cannot rid of sodium naturally, side effects can also be edema, tissue irritation, and even kidney stones.

As elevated levels of sodium in the blood is proven to be life threatening, having lower levels of sodium can be a hazard, too.  Dizziness, nausea, excessive thirst, dehydration, are among the few side effects to low sodium levels.  It’s imperative to maintain a healthy level of sodium in the body for it to function normally.  Low blood pressure, or hypotension, could be caused by burns, excessive heat, pregnancy, diabetes, and other causes.

When buying groceries, pick up a canned food item and check out the label for sodium.  Sodium is one ingredient packed in to quick-dish meals to help prolong shelf life.  It’s packed in nearly every preserved dish you eat. You can also find lots of salt in the foods on a buffet line.  The method of having the salty foods on the line is to create excessive thirst causing the customer to get full from drinking (cheaper in cost) and eating less.  But who doesn’t salt their food?  Although salt is already added to nearly everything, throwing a few dashes on a plate of fries is the perfect touch, right?  Let’s put it in to perspective.  The daily allowance for sodium is 2300 mg. which is the equivalent to 1 teaspoon.  That’s right, one measly little teaspoon.  The average American typically consumes 3400 mg a day.  That’s 1100 mg MORE than what is recommended.

By now I’m sure y’all are well aware of how I preach on marketing schemes. Words and pictures on the packaging can look so sweet, but it’s all about the numbers, i.e. Check your labels.  The Sodium listed on the food label is the total Sodium in the package, accumulatively. Here’s a little break down of what these sweet little nothing terms really mean, per serving:

• Sodium-free – 5 milligrams or less of sodium.
• Very low sodium – 35 milligrams or less in a serving.
• Low sodium – Less than 140 milligrams in a serving.
• Reduced/Less sodium – 25 percent (or more) less sodium than the usual sodium level.  Could have too much.
• Light in sodium – “low calorie” and “low fat” then sodium is reduced by 50 percent or more.

With too much salt, your body tries to neutralize itself by leaching water from the cells which leaves you dehydrated. This can cause several side effects like headaches or migraines, arthritis, gout, cellulite, and kidney or gall bladder stones. Try drinking plenty of water to rehydrate your body’s cells.

Here is a list of different salts for different purposes:

TABLE SALT:

Includes Iodine added and doesn’t have the beneficial trace minerals.  “Dried at over 1,200 degrees Fahrenheit, the excessive heat alters the natural structure of the salt.”

SEA SALT:

Considered a natural form, this salt is mined from the sea and higher in minerals than table salt. Used to be known as a healthy alternative to table salt until the ocean became more polluted from oil spills, PCBs, dumping grounds, etc.

ROCKSALT:

(Halite) Essentially, the same as table salt only in a larger form. Rock salt isn’t typically used in cooking due to its size, but used more industrially.  Salt drops the freezing point which is perfect for packing in tight with ice to make homemade ice cream.  When used in cooking, be sure to check for food-grade rock salt because as mentioned above, rock salt, for its size, is typically used with chemicals and externally, not ingested.

HIMYLAYAN SALT:

This “pink salt” is a form of rock salt. It’s mined in the Himalayan mountains. It contains 80 trace minerals and is lead to believe it’s “healthier” than other salts because it’s so ancient that it hasn’t been as exposed to pollutants and toxins. Pink salt is also known for its sweet-salty flavor.

PICKLING SALT:

Brining pickles and sauerkraut. It will also brine a turkey. Pickling salt being more concentrated than table salt lets you have the option of not having to add so much.

KOSHER SALT:  Its great for curing meat which is a step in the koshering process, hence the name. Kosher salt dissolves fast, and its flavor disperses quickly, so chefs recommend tossing it on everything from pork roast to popcorn.

EXTERNAL USES:

• Make a salt scrub with finely powdered sea salt and natural oil (like coconut or olive) to use as an exfoliant in the shower.
• Soak in a relaxing bath with added Epsom salts and Himalayan salt.
• Himalayan salt bar is said to heal skin and is great for children with eczema.
• Swish daily with a salt water mixture in the mouth for 30-60 seconds. The trace minerals in the salt will help remineralize teeth and the pH of the salt will help improve the pH of the mouth.
• Make your own hair spray or teaser spray.
• Himalayan salt lamps aren’t just beautiful to look at, but can ionize and cleanse the air.
• Rock salt is great for deicing roads, make homemade ice-cream, or deter animals.

Don’t overdue it with the salt shaker.  Give Himalayan salt a try.  It may have a bit of a sweeter flavor, but in my research, it seems to be the healthiest of them all.  If you insist on sticking to your typical table salt, remember that half a teaspoon contains 1150 mg.  Just a few shakes of the shaker on to your meal is almost your daily allowance.  When reading sodium amount on a food label, try sticking to 470 mg of sodium per serving, or less.  Not eating processed foods like chips, pretzels, ketchup, steak sauce, soy sauce, salad dressings, pickles, cured meat, etc is helpful in keeping your sodium intake down.  In place of those, try making your own salad dressings (without salt), and use garlic, vinegar, or lemon juice in place of salt.  Eating fresh or frozen fruits and vegetables is also a better alternative along with dry lentils, cooked without salt.  I know, I know, salt is the best additive for most people.  Trust me, you’ll thank yourself either when you’re older and not having the same cholesterol and blood pressure issues as your friends, or you’ll thank yourself at your next doctors appointment when our blood pressure reads 120/80 mm Hg or better.  I’m not suggesting you eliminate salt altogether, but simply waiting and save the best ingredient for last.

Shake lightly!  xox -C