Today we’re going to talk about controlling high blood pressure, 10 high sodium foods to avoid. Now, when I ask most of my patients if they have a high salt diet, they usually say, “No, I hardly even add salt to my food.” But what most people don’t know is that most of the salt that we eat comes from pre-packaged foods and from restaurants.
I’m dr freda and today we’re going to talk about controlling high blood pressure 10 high sodium foods you want to avoid now when i ask most of my patients if they have a high salt diet they usually say no i hardly even add salt to my food but what most people don’t know is that most of the salt that we eat comes from pre-packaged foods and from restaurants and
So you literally can have a high salt diet even if you never even pick up a salt shaker now we know that high blood pressure is a leading cause of heart disease strokes and other diseases and a high sodium diet is a high risk factor for having hypertension so today we’re going to talk about controlling high blood pressure i’m dr freda i’m a medical doctor
Who has been triple board certified in nephrology internal medicine and pediatrics and today we’re going to talk about controlling high blood pressure and i’m going to give you 10 high sodium foods you want to avoid now high blood pressure is indeed a leading cause of heart disease strokes it is the second most common cause of kidney failure yes many people who
Are on dialysis is all because of high blood pressure and we absolutely know that having a high sodium diet a high salt diet is a leading risk factor for hypertension so what does that mean hypertension in many ways is preventable so we are going to talk about high sodium but in order to know what what in the world is high sodium you first need to know the
Recommendations well the daily recommendation for how much salt you should intake varies from organization to organization but all organizations agree that at very least you should be taking in less than 2 300 milligrams of sodium less than 2.3 grams of sodium and so i’ll break it down per organization the world health organization recommends less than 2 000
Milligrams of sodium per day the american heart association is actually a little more strict they recommend less than 1500 milligrams of sodium a day for adults to take in and then you have the usda the united states dietary association and according to the usda guidelines you should be having 2.3 grams of sodium or less so less than 2 300 milligrams of sodium
A day and then for some recommendations that are more specific to patients with kidney disease cadigo kidney disease improving global outcomes the recommendation is that patients with chronic kidney disease ckd who are not on dialysis the recommendation is 2 000 milligrams of sodium or less you should be having less than 2 000 milligrams of sodium per day so
That’s just to give an overview okay so let’s talk some more about the importance the benefits of having a low sodium diet studies have shown that if you have a low sodium diet and you are a hypertensive patient the low salt diet can help to lower your blood pressure and even if you are a normal tensive patient if you don’t have high blood pressure a low sodium
Diet can lower your blood pressure and we find that the low salt diet is most effective in certain groups studies have shown that a low salt diet is most effective in lowering the blood pressure of blacks and of patients who are middle aged or older patients and another thing having a low salt diet can actually make your body more responsive to blood pressure
Medicines and so you get a double good you have a low salt diet you take your blood pressure medicines and it will really improve the effects so there are all kinds of reasons to have a low salt diet but first let’s identify some of the foods that are high in sodium that you may want to avoid so let’s talk about salt just good old-fashioned regular table salt how
Much sodium does it have well in one quarter of a teaspoon of table salt there are 590 milligrams of sodium that’s one quarter of a teaspoon so in a full teaspoon a tiny little teaspoon of table salt you have two thousand three milligrams of sodium and so according to the usda recommendations in just one teaspoon of table salt you’ve already exceeded your daily
Recommendation so then you might be saying well you know what i don’t use regular salt i use sea salt sea salt well guess what sea salt still has sodium in it so now let’s see let’s look at sea salt this is sea salt right here in one quarter of a teaspoon of sea salt sea salt there are 530 milligrams of sodium so then in a full teaspoon there are 2 120 milligrams
Of sodium which again already exceeds the daily recommendation so this should start to give you an idea of how much salt you might be taking in even if you don’t add a whole lot of salt to your food now let’s look at this pink himalayan salt i know a lot of folks will say oh no no i don’t use real salt i cook with himalayan salt guess what now even though some
Of these specialized salts will have certain minerals that can be pretty healthy for you or can help your body they still have sodium in one quarter of a teaspoon of pink himalayan salt you have milligrams of sodium so what does that mean in one full teaspoon of pink himalayan salt you have 2 240 milligrams of sodium bottom line for any type of salt over here
Whether it’s the regular salt the sea salt or the pink himalayan if you do one full teaspoon you’ve already exceeded your daily recommendation of sodium which can increase your chances of having hypertension all right so now let’s talk about some food items i know that a lot of people like to be healthy and do a lot of vegetarian vegan or plant-based diets which
Is absolutely wonderful it’s excellent but i still want you to be aware that a lot of the pre-packaged vegan or plant-based foods are still high in sodium so let’s just take a look let’s just say you decide that you want to be healthy and do a plant-based vegan sausage for breakfast here we go if you do three plant-based vegan sausage links that is 390 milligrams
Of sodium and you know a lot of you eat more than three for breakfast so just be careful and make sure you’re looking at the packages and then if you want your kids to stop running out and eating all this fast food and all these chicken nuggets you might say you know what kids you’re going to do vegan chicken nuggets plant-based nuggets well guess what if you give
Them four plant-based nuggets that’s 370 milligrams of sodium so just four of these vegan nuggets of chicken plant-based 370 milligrams so just saying that you need to be careful and keep watching your labels now let’s talk about some of the lean or lighter tv dinners you might decide that you want to have a low-calorie meal and so you have something you want
To throw in the microwave that’s not going to be too many calories so take this nice spaghetti for example this is something that is packaged as a low calorie meal something that will help you to maintain your weight help you to lose weight and it’s only 310 calories for this serving not bad but guess how much sodium is in it 750 milligrams of sodium so again
Even when you’re making healthy choices and you’re trying to do vegan things or you’re trying to do low-calorie meals there’s still sodium so just make sure you watch your labels ketchup who doesn’t love ketchup i know i love ketchup you put ketchup on some of everything your french fries you put it on your your burgers your chicken sandwiches well i don’t put
It on my chicken sandwiches but bottom line a lot of people put ketchup on things you don’t even really pay attention you just squirt the ketchup and you don’t worry about it well guess what one tablespoon of ketchup has 197 milligrams of sodium and a lot of you do not count how many tablespoons you’re squirting so again beware these are some high sodium foods
That you may want to avoid now we don’t live life in a black and white situation where everything is all or none or in a vacuum so when i say avoid i mean just make sure you have your moderation and you avoid excessively eating high sodium foods all right let’s keep going oh i’m having fun let’s look at turkey okay let’s look at turkey a lot of people will have
Turkey on their salad or they’ll have a turkey sandwich and that will be your choice for something healthy but you have to remember that when you are dealing with pre-packaged turkey a lot of times these deli meats are high in sodium so a serving of deli turkey and by this remember i mean something that is pre-packaged and sealed but a serving is considered to
Be two ounces and in two ounces of turkey you have 510 milligrams of sodium and you know you all like to pack your sandwiches so a lot of you might have four ounces or six ounces so if you have two ounces of 510 milligram sodium oh what’s the math we’re already talking about 1020 milligrams and if you are really feeling hungry or you go back to give yourself a
Couple of snacks and a couple of sandwiches and then you have eight ounces of turkey oh my gosh now what are we up to now we are up to 2040 milligrams of sodium the point is make sure you keep watching the labels because even something that may seem like a pretty healthy choice deli turkey if it’s pre-packaged turkey it could be a high sodium item that you want
To avoid what else do we have over here oh bread you know you love bread and bread is not something you really think of as being super high in sodium is it if you like these little rolls then two of these rolls two of these will be 160 milligrams of sodium then how about bread if you have two slices of bread now you’re talking 180 milligrams of sodium and a
Lot of us like to go back and get another sandwich so you just have to keep multiplying again make sure you look at the labels and when you’re eating bread just calculate it and know how much sodium is in it oh i almost don’t want to talk about this dinner but you know that a lot of times for convenience especially if you have kids or a lot of hungry people in
Your home who just keep eating you might want to take the root of things that are a little less expensive and buy tv dinners you think i will just throw a tv dinner and it’s not that big of a deal well let me tell you right now these tv dinners these frozen pre-packaged tv dinners are absolutely loaded with sodium so you have to look at the label now here we
Have a tv dinner we have our beef here we have mashed potatoes we have green beans that’s healthy right we have green beans looks like some kind of a chocolate dessert the portion is not huge but you know it’s quite filling so you might grab this and throw this in in the microwave and give it to your kid and you’re just like oh just eat this honey it has vegetables
It has we’re fine but guess how much sodium is in here 1 600 630 milligrams of sodium and this is just one meal so if you pick up these tv dinners please look at the label it’s a high sodium food you may want to avoid what else do we have here vegetables we got more vegetables so you might say you know i’m gonna have a day with no meat or i must have a low meat
Diet which in general is a good idea and you may decide you’re just going to have a bowl of corn a bowl of corn for your dinner so here let’s just take this nice oh here we go we have a bowl of sweet creamed corn that sounds healthy right i mean who doesn’t love corn right especially when it’s sweet and creamed well guess what if you take this bowl of corn which is
Just one can of corn one complete can let me tell you you will look at the label and it will tell you for one serving it’s 340 milligrams of sodium okay but then you have to see what they mean when they say serving and what they say a serving is is a half a cup it’s like okay a half a cup well in this particular can of sweet creamed corn there were 3.5 servings
In a can and do you really think that one can of corn will serve 3.5 people at any rate 3.5 servings so now let’s take the 340 milligrams for a serving and if you eat the whole can and put it in the bowl which you likely will then you multiply the 340 milligrams times 3.5 and in this one bowl of a vegetable you now have 1190 milligrams of sodium that’s a high
Sodium food you might want to avoid so now we talked about the salt the plant base the tv dinners the sandwich meat the corn oh my goodness let’s talk about noodles oh we got a lot of noodles i’m talking about these prepackaged noodles that you buy you put water in them and then you can season them and they’re really just so delicious sodium so if you look at
The package it will tell you that one serving has 760 milligrams of sodium but again remember what do they mean by serving they mean a half a package and you know good and well that you use a whole package when you make these noodles so then a whole package of these types of noodles is 1520 milligrams of sodium so you’re already over halfway there at hitting
That uh daily recommendation of sodium so make sure that you watch the labels now what have i not talked about i have not to oh fried chicken i don’t even want to talk about the fried chicken because you already know we’ve got to talk about fried chicken just one fried chicken breast with the skin on is 1360 milligrams of sodium and you know good and well a lot
Of times you have more than one piece of chicken and so if you have two pieces of chicken that are fried breast with skin on then you’re talking 2 720 milligrams of sodium and you know you have gone far over the daily recommendation of sodium so now we’ve gone through 10 foods you may want to avoid i threw this up here just for fun this is a diet soda because
A lot of people think that if they have a diet cola they’re really doing great things will understand that if you have 24 ounces of even a diet cola it is 80 milligrams of sodium and a lot of folks will sit there and just drink diet sodas all day like water because it’s zero calories you think you’re doing all good just beware of the salt so there you have it
10 high sodium foods you may want to avoid in order to control high blood pressure remember that high sodium diets can lead to hypertension which is the leading cause of heart disease strokes kidney failure if you found this video to be helpful and informative please be sure to like it and to share it with the people you care about also if you have not done so
Already make sure that you subscribe to my youtube channel and that you tap that notification button so you’ll be among the first to know when i release new medical content also make sure you follow me on instagram at drdocfrida that way you find out what i’m up to in my own everyday life as i try to live my healthiest happiest life meanwhile i certainly thank
You for watching i appreciate you for watching and i want you to do your best to live your healthiest happiest life i’m dr freda you
Transcribed from video
Controlling High Blood Pressure 10 High Sodium Foods To Avoid By Dr. Frita