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Thursday, December 18, 2014

Salt Binge

     If you have been diagnosed with high blood pressure you must change your lifestyle, especially what you eat. My blood pressure has been very good lately but when I took it this morning it was pretty high, 143/75...what happened? Yesterday it was 121/65. Then I remembered...French fries
     Last night we stopped at Arby's on the way home from shopping and my wife doesn't like their curly fries so gave them to me...I ate two helpings along with my roast beef sandwich. Consuming two servings wasn't a good idea because they have hefty doses of saturated fat, sodium and calories. The average daily sodium intake for Americans is 3,400 milligrams per day, an excessive amount that raises blood pressure and poses health risks. In general, Americans should limit daily sodium consumption to 2,300 milligrams, but this is an upper safe limit, not a recommended daily allowance.
     According to a study by WebMD, Arby's curly fries are second to sodium only to Carls. And, according to NBC News' Heart Health just 30 minutes after you scarf down French fries changes can be seen in your arteries. They found that salt-laden foods quickly impair the ability of blood vessels to widen even in people with normal blood pressure. They did a test using healthy volunteers and gave eight of them a cup of low salt tomato soup and the other eight got 10 times more salt. Testing showed the arteries of people who got the high salt soup widened about half as much as those who consumed the low salt version. In the experiment the effect passed within about two hours so does it matter if the arteries can’t expand as much for a short period of time? Studies have shown that this kind of impaired artery function might set a person up for atherosclerosis. Salt can have permanent effects and there is no doubt that people with a high salt intake eventually develop high blood pressure.
     I thought the salt from the curly fries would be flushed out after a couple of hours, but that appears not to be the case. About half of the sodium retained in our body is fat soluble but the other half is water soluble so can be "flushed" out within 3 to 5 days. But the sodium stored in our fat cells is what elevates our blood pressure and it does not "go away" as easily. If you binge on salty foods, you'll likely feel the effects just a few hours later. Eating too much salt causes your body to retain water and the extra water in your body can amount to a few extra pounds of weight and elevate the blood pressure. Your kidneys can filter only a little sodium out of your blood at a time, so there's no magic way to get rid of the extra salt. All you can do is reduce your sodium intake, keep your metabolism high and wait. If you've binged you probably have consumed much more than 2,300 milligrams in a day.

Here are the worst food you can eat, not just for salt, but food that are just plain bad for you:

Canned Chicken Noodle Soup
If you suffer from hypertension or heart problems, make sure to avoid it. A one-cup serving of canned chicken noodle soup has 866 mg of sodium.
This one makes me sad. Bacon is high in saturated fat and sodium and just one slice of it contains 150 mg of sodium.
Frozen Pot Pies
A single pot pie equals a serving of about 1400 mg of sodium. Frozen pot pies also include trans-fat and an unhealthy dose of saturated fat. So, if you’ve got blood pressure problems avoid frozen pot pies!
Several studies have shown that drinking excessive amounts of alcohol can cause to the rise of blood pressure to unhealthy levels. At last, something that I have no problem avoiding! Doughnuts
How bad are doughnuts? Many researches think that skipping breakfast is better than eating a doughnut.
Another thing you should certainly eliminate from your diet is soda which contains 10 teaspoons of sugar, 150 calories and 30-55 mg of caffeine. Studies have also linked soda to osteoporosis, tooth decay and heart disease, plus drinking all that sugar will likely to suppress your appetite for healthy foods.
They are loaded with sodium. Just one can be over 1/3 of your sodium limit (2300 mg) for the day!
A half cup has over 460 mg of sodium
Whole Milk
A one cup serving of whole milk provides 8 grams of fat, 5 of which are saturated. Saturated fats are worse for you than other types and has been linked to heart disease.
Ramen Noodles
Ramen noodles are not a healthy meal. One package of Ramen noodles adds 14 grams of fat to your day AND 1580 MG of sodium!
Margarine - just be sure to pick the kind with no trans fats.
Foods with extra calories and full of sugar cause you to gain weight. The extra weight puts surplus strain on the heart and slows down the blood flow.
Red Meat
A healthy eating plan should include only a small amount (if any) of saturated or trans-fats. Fatty foods are bad for both the heart and blood vessels. Avoid red meat and fast food along with other fats that include hydrogenated oils.
Table Salt
Too much sodium does direct damage to the heart and arteries and raises blood pressure significantly

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