Sodium, Blood Pressure, and Weight Loss
Most dieters know to watch out for fats and sugars but people often neglect to think about the sodium content of foods. Low-fat or low-carb foods that are pitched to dieters as "healthier" options may be extremely high in sodium, which could lead to health problems. High sodium intake has been linked to high blood pressure and heart disease. So, while we obviously need to look at fat and carbs, we need to check sodium levels as well.
Most health authorities suggest limiting sodium to between 1,500 and 2,400 milligrams a day. (The body only needs about 400 to 800 milligrams of sodium a day.) Yet most Americans eat closer to 3,500 milligrams a day. A single meal at a fast food joint can easily contain well over 1,000 milligrams of sodium.
It's fine to have a fast food choice occasionally, but daily fast food consumption can certainly cause problems, especially for those with high blood pressure or those who are overweight. Once again, it's all about moderation. (See also my recent post on healthier choices at fast food restaurants.)
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Posted by: Elaine | Oct 6, 2009 11:50:17 AM
Hi Sanjay, the RDA is 3500 mg. When you are discussing minerals like these it's all about BALANCE. Review the above posts for the pros and cons of it. Potassium is one of those minerals you probably should never supplement with unless you are under the care of a doctor. You can get plenty of potassium by eating generous amounts of fruits and vegetables. -Elaine
Posted by: Sanjay | Oct 5, 2009 10:38:07 PM
Potassium chloride is the sustitute for the sodium chloride. what are the pro's and con's of pottassium in diet. what is a RDA for potassium?
Posted by: Weight Loss | Feb 6, 2009 1:37:44 AM
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Posted by: Elaine Murphy | Mar 27, 2008 11:58:38 AM
Mike and Cherry,
You both have made some interesting points here. Yes, one of the liver's numerous roles is to metabolize fat. Our poor liver gets overloaded with a lot of extra activities involved with detoxifying the body caused by poor eating habits, and not just by excess sodium alone. Even over eating is a significant burden on the liver.
Also when people consume a high salt diet they are usually lacking fruits and vegetables because they are eating foods from fast foods or restaurant foods, both notoriously high in sodium content. Or they may be just consuming too many processed foods, also high in sodium and low in nutrients.
In general this kind of eating may put you out in balance with potassium and other important electrolytes/nutrients (all needed for proper heart functioning, hence part of the problems with blood pressure).
I think we need to look at the bigger picture. There are numerous facets to weight loss and although sodium certainly impacts weight in terms of water retention there are many other factors that contribute to excess weight.
Posted by: cherrytreegirl | Mar 25, 2008 8:48:05 PM
I know that sodium levels work in balance to potassium levels. Potassium is essential for muscle growth and maintenance. Therefore, i assume that high sodium would result in low potassium and more calories being stored as fat than building muscle. I'm no dietitian, so this might be incorrect but i makes sense as those are all facts.
Posted by: Mike | Mar 25, 2008 11:22:36 AM
If you are getting way too much salt a day, the effect may be more than just water retention. When the sodium level in your body gets really high, your kidneys have to work extra hard to get that out of your system. Your liver's responsibility is to turn stored fat into energy and to be a backup to the kidneys if they are overworked. If your liver is busy helping your kidneys, then your metabolism may slow down and you won't burn as much fat as you normally would. My understanding is that this applies to people who are way in excess of the 2500 mg/day reccomended by most professionals.
Posted by: Elaine | Mar 11, 2008 8:43:19 PM
I love the "light bulb moments!" Good for you that you figured it all out.
And you know, the only difference between people that succeed and people that don't succeed is that the winners learn from their mistakes and keep going. Keep believing that you can and one day you'll be at your goal! Keep us posted, we are all wishing you success!
Posted by: Robyn | Mar 10, 2008 10:54:32 PM
Light bulb moment.
It is hard for alot of us to look at ourselves. Salt stimulates appetite because it is usually related to fatty, high calorie, low density foods. Thank you for your feedback. I am trying to change my eating habits and let's face it - my life after a late 40's divorce. I'll take all the advice I can get. This website is a first step (along with Elaine's blogs).
I think I can, I know I can, I will.
Posted by: Elaine Murphy | Mar 10, 2008 9:01:33 PM
I tend to agree with Jim about retaining water with high salt foods. But that still only accounts for 2-5 pounds of "weight" loss for most women when you lose water weight. Keep in mind that many of the salty foods are also high in fat which also contribute to weight gain.
Posted by: Jim Kent | Mar 10, 2008 7:35:22 PM
If you go to a very low sodium diet you'll probably drop 2-3 pounds within a day or two. This isn't fat that you'll be losing though, it's just water. In addition to this it may be for you that salt stimulates your appetite, in which case cutting salt would help you lose (fat-based) weight by eating less calories.
