Shake The Salt Habit

(CARLSBAD, CA) - Now more than ever it’s time to shake the salt habit. The Institute of Medicine revised its guidelines for sodium intake in 2004, lowering the daily allowance to 1,500 milligrams or less than ¾ of a teaspoon of salt per day.

Unfortunately, many people get three to five times that amount, and the simple truth is that the more salt you eat, the higher your blood pressure will be. One in four American adults have high blood pressure, which raises the risk of both heart attack and stroke.

To add insult to injury, salt may increase the risk of acid reflux as well. Two Norwegian health studies of more than 43,000 adults found that individuals who added salt to their meals were 70 percent more likely to suffer from acid reflux. While the fault may lie in the participants’ overall diets, it provides yet another incentive to cut back on salt.

Here’s how to do it:

— Watch your condiments. Many, such as soy sauce and barbecue sauce, are extremely high in sodium.

— Remove the saltshaker from the table. Out of sight, out of mind. Many dishes have more than enough salt in them by the time they reach the table.

— Read the labels of canned and packaged foods carefully. Canned soups, frozen entrees, cereals and many other processed foods are chock full of sodium. Look for product labels that say “no salt added.”

— Give your taste buds eight to 12 weeks to adjust. Once you’ve grown accustomed to less salt in your diet, you may actually find salty foods unappealing.

— Flavor your foods with herbs, spices and lemon juice, and fill your plate with fresh foods.

One final tip: potassium can mitigate the negative effects of salt, and you can get the recommended 47 grams per day just by eating five servings of fruit and vegetables. Foods that are naturally high in potassium include avocados, spinach, cantaloupe, almonds, Brussels sprouts, mushrooms, bananas, oranges, grapefruit and potatoes.

Of course, says Judi Sheppard Missett, Jazzercise founder, exercise is another great weapon in the fight against hypertension and high blood pressure. Make sure that aerobic exercise is part of your daily “diet” too. Brisk walking, cycling, swimming, running and dancing are all excellent choices.

Then, hit the gym at least twice a week for strength training. You can start with the following front deltoid raise to strengthen the muscles of the shoulder.

Stand tall with your feet hip width apart, and your knees and toes pointing forward.  Hold a light dumbbell in each hand, with your palms facing inward.  Pull your abdominal muscles in tight and soften (bend) your knees slightly for stability. Exhale as you slowly raise your right hand to shoulder level, gently pressing your shoulder down as you lift.

Pause briefly, then inhale as you slowly lower the weight to your side. Repeat with your left arm.  Make sure you keep breathing and hold your body stable as you lift and lower the weights. Avoid any swinging or fast movements.  Continue alternating right and left for 10 to 12 repetitions on each arm.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com