Trying to Cut Back On Salt?

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Teaching people how to cook with spices could help them get their sodium levels down, a small new study suggests.

Researchers from the University of California, San Diego and Johns Hopkins University found that sodium intake decreased more when people were taught how to use spices and herbs in their cooking, choose low-sodium foods at restaurants and monitor their diet, than when people were left to go it alone.

“Given the challenges of lowering salt in the American diet, we need a public health approach aimed at making it possible for consumers to adhere to an eating pattern with less salt,” study researcher Cheryl A. M. Anderson, Ph.D., M.P.H., associate professor in the Department of Family and Preventive Medicine at the university, said in a statement. “This intervention using education and tasty alternatives to sodium could be one solution.”

The study was funded by the McCormick Science Institute, which is a research organization that receives funding from the spice company McCormick & Company, Inc. However, McCormick Science Institute had no role in the data collection or analysis. The study was presented at a meeting of the American Heart Association; because the findings have yet to be published in a peer-reviewed journal, they should be considered preliminary.

Fifty-five overweight people with an average age of 61 participated in the first part of the study; most of the participants were African American, 63 percent had high blood pressure, and 18 percent had diabetes.

They first consumed a low-sodium diet — for which researchers provided all foods and drinks — for four weeks. During this part of the study, the participants decreased their sodium intake from an average of 3,450 milligrams per day to 1,656 milligrams per day.

Then, 40 of the participants from the first half of the study took part in the second half of the study. Twenty were assigned to a 20-week intervention where they received advice on replacing sodium in their diets with spices and herbs, watched cooking demonstrations and received dietary advice. They also received spices to use for their own cooking. The other 20 did not go through this intervention. Researchers wanted to see how well the participants were able to maintain low sodium consumption from the first part of the study to the second part of the study.

People in the intervention group “were encouraged to purchase fresh foods, and to cook at home using spices and herbs to flavor foods,” Anderson told HuffPost. “Eating foods that taste good are important for adherence to healthful eating, and we encouraged them to share how they were modifying their recipes to remove sodium and flavor with herbs and spices.”

Even though sodium consumption increased in both groups for the second part of the study, those who were in the intervention group consumed 966 fewer milligrams per day of sodium, on average, than the other group.

According to the current dietary guidelines, U.S. adults should consume 2,300 milligrams of sodium or less each day, with some groups being advised to consume 1,500 milligrams or less each day. Sodium consumption is linked with blood pressure, and high blood pressure is a known risk factor for heart disease and stroke.

By: Amanda L. Chan
Source: www.huffingtonpost.com

2014-03-21T11:09:12+00:00

Related Questions

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    Q: Thanks for the great web site! MY question is what's the best way to get sodium. I thought un-refined sea salt was the best, but the salt article says "eat this salt only if you must." The great thing about pure sea salt is that it all or almost all the minerals the body needs! So what's the best way to get all the mineral and to stay in balance? Also is there a way to get Epsom salt that is sodium sulfate not magnesium sulfate? Is it a good idea to bath in the "good" Epsom salt.

    A:

    You're welcome, Beloved!

    The best way to get sodium is via vegetables (i.e. celery).

    Sea salt is great source of sodium, but its a secondary source as it has to be processed from ocean water. Absent the process, it would not be available.

    But it does provide minute amounts of trace elements.

    In re Epsom salt, I haven't been able to find the sodium one.

    I stopped using Epsom salt many years ago.

    You could bath in the good Epsom salt, but sea salt is far better and more natural.

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    Q: This past May my sister started to have really bad asthma attacks and allergic relations to scents, dust etc, and a horrible cough. She was told by her doctor that she had asthma and was put on asthma medication, inhalers, etc. the symptoms got worse, she couldn't sleep because she was up all night coughing, the claritin didn't work, etc. She had been complaining the past week of feeling bloated, her ankles being swollen, not being able to breath when she layed down, etc. She couldn't even walk from desk to desk at work. On the way home last week she went into the Emergency room and was admitted and stayed 4 days. We soon found out that she had congenital heart failure and only 25% of her heart is pumping properly. She couldn't breath because of the water build up on her lungs and heart. The doctors said that the build up of antibodies in her system showed that she had contracted EB virus some years ago and it permanently damaged her heart. She is limited to only 64 ounces of water a day, takes water pills, blood pressure pills, and is not allowed to eat foods high in sodium. My question is, is there any herbs or vitamins that can be used to help her heart? I do not want her to get a pace maker or have a heart transplant. The medications that she is on now make her so weak and drowsy. I know the doctors said the heart damage is permanent, but I just need to know is there anything else that would help naturally?

    A:

    The heart failure is only permanent if you guys (especially your sister) BELIEVE so! What is believed is achieved! It's nothing but medical BS if you ask me!

    To CURE her heart condition, I would suggest she:

    1. Perform the Full Body Detox (absent any pharmaceutical drugs, but it is your sister's choice to stay on them or get off of them)

    2. While on the FBD, drink 2-4 cups of Hawthorn Berry tea

    3. After the FBD, she needs to take CARDIOVASCULAR Formula (3 capsules 2 times daily), CIRCUL-AID formula (3 capsules once daily), and BOWEL MOVER (3 capsules before bed every night).

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    Q: I'm 17 years of age and go to a boarding high school in Florida. I just moved here from L.A. Over the summer. I've always been passionate about picking up valuable information that is not taught in schools. Even though I've always gotten good grades in all classes, I have always had a dislike for school. I feel like it is trapping me, because I have very little time to study topics that are truly beneficial such as law, herbs, history and many other topics. I just wanted to give you a brief background image of me; bottom line is this... I want to be part of what you are doing. I know you probably have so many positions filled. And I've never been materialistic and never liked school, but I also understand that if I want to get out in the world on my own right now I need to have a situation where I can make a sufficient amount of money to support myself. So I'm just letting you know I'm very passionate about helping people heal themselves and I would be very committed to what you are trying to accomplish in terms of healing people mentally and physically. I feel so thankful because most people don't get the opportunity to come across TRUE herbalism, TRU history, TRUE law, etc, until they are deep into adulthood, if ever. And I feel like I must fulfill my opportunity starting NOW. Because if I don't, I would be failing the mission I was incarnated here to do. Peace

    A:

    Greetings, Beloved! You have recognized at a very young age that school is a waste of time as measured against the subjects of your heart. Make the time to study the topics of your interest. It's well worth it, Beloved! I did it for many years of my life and when I was out of school and got into knowledge, I spent almost whole days studying the interests of my desires which has led me to the life I am now living. I'm glad I followed my heart. In regards to Dherbs, unfortunately Beloved, I am an Inter-net company only and thus have no positions available. What is your zodiac sign? Maybe we can help you to find work that is suitable to your interests. Your 10th House explains the area's best for you work-wise. Hey, thanks for reaching out, Beloved! One day I would like to employ thousands of people. If you ever want to talk or need advice, give me a call!

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    Q: I use the dabur meswak toothpaste and it has an ingredient Sodium Lauryl sulphate is this the same as SLS?

    A:

    If the SLS is not derived from coconut oil TOSS IT! It's toxic! Dabur products are suspect! If the label doesn't tell you where the SLS is derived from, it's chemical-based!

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    Q: PEACE AND BLESSING TO YOU, My 14 yr. old daughter was diagnosed with elevated blood pressure. She is not overweight, she is active and healthy. My question to you is what would be a good herb for her she is now taking norvasc 5mg. She still has headaches. She has mostly every test done. Even to the point I put her in a study and they had a hard time getting blood from her. When they stuck the needle in her arm they proceeded to draw blood, and the blood just shot back in her veins. I know I must sound like a mad woman but I did see this with my own two eyes. Never the less I am in need of something that doesn't require dealing with these vampires. I really would like to know of something that will cure this she is to young to be going through this. Signed (worried about my little aloha)

    A:

    Little daughter needs to have her diet changed (vegetarian-vegan diet) and perform the CHILDREN DETOX (liquid extracts) and drink the DETOX TEA. Diet change is key!!!!! Please read: â€HIGH BLOOD PRESSURE (HYPERTENSION)â€

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    Q: hello I am thankful for the information you gave on the moles. This does not answer my questions on the metaphysical meaning of the moles, and maybe I did not ask the question correctly. In your birthmark and white spots article you said that every mark had a meaning. My question was, I wanted to know the meaning of the marks. If you could help me with this I would be ever grateful. I have read many of the articles and they have been a big help. I try to study everything I can about metaphysics. I just started a new job in ophthalmology. I am now starting to study iridology with dherbs by my side I can't fail.

    A:

    I don't have the allowable time to write detailed responses, unfortunately (too many inquiries to answer). I save that time for articles. Moles denote things recorded in the etheric blue print that forms the physical body in each new life so clearly the mole denotes a hangover from the past life, i.e. an injury, a cultural mark, being branded, the site of a tumor, etc. An individual must find out the true nature and cause on their own such as undergoing hypnotherapy or past life regression.

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    Q: I understand by reading your articles, and other related areas of study that the organs in the body are intelligent and have memory. The topic of organ donors comes up from time to time, and most recently in regard to recently deceased NFL player Chris Henry, whose family gave his eyes and other organs up. What is your perspective on this issue?

    A:

    I respect free will, but our organs should never be donated. Never! The only exception is if the organs are coming from a very highly and spiritually evolved person (which is rare in our society). Organs carry memory. If you're born with organs you should die with them.

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    Q: Dasani water, if I remember correctly, was banned from the U.K. It contains salt as well as potassium chloride. Essentia contains calcium chloride, as well as sodium bicarbonate, magnesium sulfate, dipotassium phosphate. Are all the ingredients in Essentia safe? One would have do an independent test on the water. Dasani is crap and I no longer drink Essentia but it would be my brand of choice of bottled water if I was to purchase water again.

    A:

    Personally I have an alkaline-antioxidant water machine (Neptune brand) that produces alkaline, antioxidant, oxygenate, mineralized water that is made in Asia.

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    Q: Hi Dherbs.com, I'm 17 and I'm from west Africa, I am Aquarius. I really like your medicine and advice, it reminds me of Africa! I have a heavy computer that I use for college, and it's about 3 Kgs. I also lost about 15 Kgs (65-50 kgs for 1.60m) in 1 year in Europe, and I would like to know what may cause it. my back really hurts, I try to be as healthy as possible, I'm turning vegan, I've stopped everything but dairy and, because it's everywhere and I don't have time to cook for myself every day. I also have problems at school, it's too hard to study, I always feel tired, and I've got problems with family, they want me to keep on studying things I don't like. How could you help me ? Thanks a lot and keep on doing your job, it's great!

    A:

    Back problems also have an emotional cause. Are you bending over backwards for somebody or something? Do you feel that your back is against the wall in some regard or matter? Turning vegan is a good idea and should really improve your health. Have you read our article "DANGEROUS DAIRY" Now as far as your family wanting you to do things you don't want to do, you need to follow your heart and do you. Always be true to yourself. It's the only way magic can happen or occur.

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    Q: I have Meniere's disease...it is tinnitus in the ear, vertigo issues, absolutely horrible disease, how do I manage and what supplements should I take? PLEASE HELP. Doctors are not helping me at all....low sodium diet I know but I need help. THANKS, I live in Iowa

    A:

    Please read our "VERTIGO" article on our site. We list solutions near the end of the article.

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    Q: I recently had some blood work done per my cardiologist and the results were that my Triglyceride level was at 800. From my understanding, normal range is somewhere around 150. What herbs, and or Dherbs products will help me reduce the current levels in conjuction with an ongoing attempt to eat raw foods and changed thinking process? I have had heart disease issues, but I am getting better, in part to dherbs wonderful products and articles.

    A:

    I highly recommend that you read the article on the Dherbs.com website related to heart health. It has vast information and lists many products that we carry here at DHERBS for you to use to assist in regaining a healthy heart and in turn, better overall health. I have put a link to the article here below.

    Article:
    Heart Problems

    Thank you beloved, for your interest in DHERBS.com.

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    Q: I am going to do the full body cleanse and I am a kidney patient on dialysis. I wanted to know if my current medications will hurt me if mix the herbs with them. I currently take clonidine for blood pressure, finasteride for enlarge prostate, metoprolol for blood pressure, diovan for kidney health, dialyvite for blood pressure, and sprionolactone for blood pressure. Do I take the herbs with my meds or in opposite times of the day? I will adhere to your past recommendations and I look forward to the response to these two questions.

    A:
    If you’re worried about the safety and effectiveness of pharmaceutical drugs, you may be especially interested in using a Cleanse to keep your systems clean, clear, and operating at an optimal level.

    Although the argument between pro and anti vaccination can be overwhelming for anyone we recommend doing extensive research on both sides before making a final decision on how to address your health needs. However, if you do choose to vaccinate, we recommend cleansing before and after vaccination in order to prepare and then rid your  body of any byproducts, impurities and toxins as a result of the drugs and help restore their body to optimal health.

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    Q: Can you recommend a course of study of the Kemetic GODS?

    A:

    Inquire with University of Kemetian Sciences @ www.kemetaphysics.org (or .net).

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    Q: My friend is 34 and he has congestive heart failure. The doctor says his heart is bad, and he needs an LVAD- (left ventriclar assisted devise attached to his heart). He is curently taking the blood thinners lovenox and warfarin. He is a diabetic, and has high blood pressure. He has a mediport which include dovutamina, which helps the heart to pump. His heart is weak. His diet consist of meat and veggies. Should he have the lvad surgery which will lead to heart transplant? Should he keep his bad heart? The doctor says he could live up to 5 years with the surgery, and without it he only have months. What herbs or advise can you give him?

    A:

    The article of the month for Dherbs.com September 2009 Newsletter is "Heart Problems" and will be up this week. It goes into much detail pertaining to your inquiry.

    Article:
    Heart Problems

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    Q: I have been using Kiss my Face Pure Olive Oil soap but I noticed it has sodium chloride?? Wasn't sure if that was toxic....

    A:

    JUST A BASE INGREDIENT I WOULDN'T WORRY ABOUT. ONE OR TWO SUSPECT INGREDIENTS ARE BETTER THAN A TOTALLY TOXIC PRODUCT.

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    Q: The comment I have is about your topic on Islam and where it comes from. I would to like to know how did you come up with the information regarding Prophet Muhammad? I have been Muslim for a year and some change and Islam teaches us to study astrology and the zodiac signs Allah says in surah 85 in the English translation. I was shocked to read how the article dogs the prophet. I was shocked to read the statement about how the Catholics brought about Islam. I really like your concept about food and health I have brought some products from your company but the article really shook me up so if you could email back I would like to hear your humble opinion about this topic.

    A:

    To know what I know about Islam and Western religions one has to study all material and not be biased in reading and studying. Study Arab paganism, mythology, female studies, etc. and you'll discover that Islam, like Christianity, had pagan origins and it is not an accident that pre-Islamic history was covered up by the Muslims. before you had Koran you had Book of Kore. Her sacred day was Friday, the same day Jumah is on. her scared color was green, same color as the Qur'an. My article doesn't dog the prophet. You only feel this way because you are a follower of the prophet and your feelings and thoughts are biased as a Muslim. Do your homework, Good Brother! Ain't nothing sacred about Muhammad, Islam, etc. YOU are sacred! The human body is sacred! The Kabah represents you YOU! God did not speak to another man in order to convey a message to you. If God spoke to Muhammad God can speak to and through you. Religion is not from God but from man! This is a fact! Thanks for patronizing me! I am not a hater of Islam. I just speak facts and objective truth. I too was once a Muslim until I discovered the secrets about Islam and what the Arabs did to Africans long before Europeans did.

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    Q: I just left the doctor to get treated for a sinus infection and the nurse said my blood pressure was high. 132/100 then 130/98. I'm 35 yr old and this scares me. Over the years I have experienced erectile dysfunction and this has really damaged my confidence. I think this is related to this high blood pressure. I want to fast and stop eating all fried foods. I want to eat one meal a day or every other day. I'm just really scared and I need to do something fast.

    A:

    YOU ALREADY KNOW WHAT TO DO. THE ILLUSION OF FEAR IS PARALYZING YOU. DO THE THING YOU FEAR AND THE FEAR WILL GO AWAY? REMEMBER, GOD AND FEAR CANNOT CO-EXIST. HAVE YOU READ OUR â€HIGH BLOOD PRESSURE (HYPERTENSION)†ARTICLE YET? IF NOT, PLEASE DO SO AND GET YOU SOME KNOWLEDGE. FEAR RESULTS FROM IGNORANCE, GOOD BROTHER. AND THEREFORE, KNOWLEDGE CAUSES FEAR TO DISSIPATE WHEN THE KNOWLEDGE IS ACTED UPON. YOU KNOW WHAT YOU NEED TO DO. GET THE KNOWLEDGE, HAVE FAITH, AND THEN ACT!

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    Q: Thank you for always answering my questions. I have about two more. Okay, I'm currently living overseas where I'm limited on raw fresh foods (vegetables and fruits). I want to do the detox but I'm concerned that I won't have everything as far as raw food to be successful. I have access to basics (apples, oranges, bananas, tomatoes, avocados, melons, lettuce, cabbage, bean spouts, carrots, celery, peppers, green beans, peas, bagged nuts,) but nothing exotic by any means. Then I was told to safely eat some of the food in the local economy that we should wash it with a 5% bleach solution (is that safe...and if on the detox I'm thinking that would be a no go). Two questions?Given the mentioned availability of raw foods could I be able to successfully complete the detox (I don't have an issue with eating the same things over and over again) and two what can I do to clean local produce so that its safe for consumption? Apparently part of the issue is that they use human feces to fertilize. Thank you for your time and I look forward to your response

    A:

    Yes, it seems you have enough raw food available to you to complete the cleanse.

    In order to clean local produce, rinse thoroughly with apple cider vinegar to "disinfect" it. If apple cider vinegar is unavailable, just use water.

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    Q: My Dad was recently diagnosed with diabetes, high blood pressure and high cholesterol after suffering a mild stroke. What natural supplements/herbs would you suggest?

    A:

    We highly recommend the Full Body Cleanse, followed by the Pancreas Kit. Both of these cleanses can benefit diabetes, stroke and high blood pressure. Individual herbs that should be taken after these cleanses/regimens include:

    Pancreas Aid
    Cardiovascular
    Bowel Motion

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    Q: That's good to know. I would much rather take herbs for the rest of my life, than medication for the rest of my life. What herbs can I take for my high blood pressure? Also, will the herb for high blood pressure affect the herb bunny rabbit? Thanks for your time. I am trying to place my order as soon as possible.

    A:

    Don't see herbs like drugs! Herbs will not affect one another like drugs will. Take CARDIO-VASCULAR FORMULA and CIRCUL-AID FORMULA for High Blood Pressure.