Are you salt sensitive?

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The human body needs salt to function. How much salt is enough? The American Heart Association recommends 2.3000 milligrams of salt per day for healthy adults. This is a teaspoon of salt. People who are extremely sensitive to salt should eat less.

Many Americans are eating too much salt and to endanger their health. If you are overweight, cardiovascular disease or high blood pressure have you should cut back on salt. A 2001 Indiana University School of Medicine study "salt sensitivity, pulse pressure, and death in normal and hypertensive humans," explains the health risks associated with salt sensitivity.

The results of the 25-year study announced in February 2001 NIH press release. In the publication, Dr. Myron Weinberger, director of the Indiana University Hypertension Research Center, is quoted as saying: "Salt sensitivity increases the risk of death if a person has high blood pressure."

Weinberger thinks this finding has implications for all Americans. Older Americans, African Americans, and those who come from salt-sensitive families are more likely to become salt sensitive. Salt sensitive people are more inclined to develop high blood pressure as they get older, according to Weinberger, and he describes America as "salt abundant" environment.

How do you live in this environment?

The US Dept. of Health and Human Services says you check every food label for sodium. Remember, this number is for one serving. Make sure that you check the serving size because that is where food processors may cheat. Let's use canned sauerkraut as an example.

The sauerkraut contains 175 milligrams of salt per serving. If you look at the serving size, but it is only two tablespoons. If you eat two servings saurkraut (about half a cup) you eat 700 milligrams of salt. Add a salty hot dog, a salty bun, and salty condiments and you probably have a teaspoon of salt.

The NIH also wants you ate to look at the percent daily value number. This number tells you whether the product is high or low in salt. You should choose foods with the lowest percentage and salt free products. Be on the lookout for foods that contain surprise salt -. Lemonade, flavored pepper, lemon pepper and other

Since there is no test for salt sensitivity you need to develop your own. Start by watching for symptoms: swollen hands, knees and feet, bulging leg and ankle veins, droopy eyelids, "chipmunk cheeks" (swollen, puffy cheeks), shortness of breath and weight gain. Some salt sensitive people get headaches.

Keep a salt diary for two weeks. Take every meal and snack in your diary and their salt content. Compare the salt intake with medical symptoms. Report any symptoms of salt sensitivity to your doctor. Your doctor will be able to determine if you have high blood pressure. If your blood pressure up or you have high blood pressure, your doctor may prescribe a diuretic.

The best thing you can do for yourself, the salt shaker is to be taken off the table and eat a low-salt diet. The American Heart Association has published tips to reduce sodium on its website. Here are the tips and comments about them.

• cooking without salt. It's really hard when you're making soup, but you can the lack of salt with flavorful ingredients like mushrooms.
  
• substitute spices and herbs for salt balance. Fresh herbs are best when dry herbs work. Citrus juice and zest also add flavor to foods.
  
• Buy low-fat milk, cheese and yogurt. Cheese contains a lot of salt, so use small amounts in your recipes. You just want enough to taste the cheese, not of their being overwhelmed.
  
• Select unsalted nuts and seeds for snacks. Keep Better yet, carrot sticks, celery sticks, Jicima sticks and cut fruit on hand for snacking
  
• Avoid salty seasonings. Bars, soy sauce, steak sauce, Worstershire sauce, meat tenderizers and MSG. They are salt-free broth on the shelves, but check the fat content before you purchase these products.
  

You can also limit restaurant meals that are usually found in high salt. Many of these dishes are made with processed foods. An article on Mayo Clinic website of "processed foods: salty so why" explains why these foods are salty. Food processors use salt to enhance flavor, increase sweetness (like salt on melon irrigation), to reduce the dryness in foods, and the mask metallic and chemical aftertaste.

There is sometimes okay to eat, but not make it a habit. On the contrary, you can eat delicious meals. All it takes is careful planning and shopping. You can click "Salt Free Life" magazine to subscribe. To learn more about the magazine call 1-877-2588 or go to http://saltfreelife.com learn.

Salt sensitivity is serious business, so make it your business to eat less salt and get regular check-ups. After a while you will not miss the salt and you will taste the true flavor of food. Good Appetite!

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