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Quotes about Salt Intake from the world's top natural health / natural living authors

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"As your salt intake goes up, you lose more and more potassium, magnesium, and calcium in your urine. A chronic high salt intake, combined with this acidosis, leads to increased losses of these minerals in a low-volume, acidic urine. That, in turn, can make you form stones. The key to kidney stone prevention is drinking plenty of water; balancing the acid-base in your diet; and if your vitamin D level is normal, avoiding excess calcium. Lowering Your Risk We estimate that the recommendations in the Vitamin D Cure will lower your risk of arthritis by about 50 percent." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.) "To reduce your salt intake, you have to actively avoid the stuff. Read food labels and choose the products with the least amount of salt. Factor in the times you'll be eating out and in others' homes, because that's when you just can't control salt intake. Those slips will more than make up for your personal no-salt habits. Q: Can you recommend good breakfast foods for people who won't eat last night's leftovers? A: Create your own new script for breakfast, and start slowly. Eggs and potatoes are okay, so you can have eggs that are scrambled, soft-boiled, hard-boiled, or poached." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"In America today, salt intake is three times higher than potassium intake, as shown in Figure 8-5. Potassium (mg of potassium in 100 g of each food) Sodium (mg of sodium in 100 g of each food) 459 Peanut Butter Ratio 1.4 to 1 491 Hamburger Ratio 0.4 to 1 592 White Bread Ratio 0.2 to 1 621 Cheddar Cheese Ratio 0.15 to 1 Figure 8-5 Potassium and sodium ratios in some common foods." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Nutrition Several dietary factors affect bone health and are involved in the development of osteoporosis: insufficient calcium and vitamin D intake, high phosphorus intake, a high animal protein diet, excess salt intake, and other mineral deficiencies. A diet that maximizes consumption of fruits and vegetables and minimizes dietary fats is beneficial for bone development. Women older than age 65 who do not eat enough and women who practice frequent dieting • Osteoporosis-related fractures will develop in almost half of all women older than 65." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"A chronic high salt intake, combined with this acidosis, leads to increased losses of these minerals in a low-volume, acidic urine. That, in turn, can make you form stones. The key to kidney stone prevention is drinking plenty of water; balancing the acid-base in your diet; and if your vitamin D level is normal, avoiding excess calcium. Lowering Your Risk We estimate that the recommendations in the Vitamin D Cure will lower your risk of arthritis by about 50 percent." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Furthermore, another randomized controlled trial, the tone study, demonstrated that gentle weight reduction in the more robust and gentle reduction of salt intake in the less robust spares the elderly as much grief as gentle diuretic therapy. That gives the elderly a choice. The same pertains to the less elderly. That was the implication of the "premier" trial, in which 800 mildly hypertensive adults, mean age fifty, were randomized to various behavior modifications." - Nortin M. Hadler MD, Worried Sick: A Prescription for Health in an Overtreated America (Get the book.)

"About 10 percent of normal salt intake is from salt added in the kitchen or at the table. Three-quarters of the salt most people eat is hidden in processed foods. Most natural foods start out with an abundance of potassium and very little sodium. During food processing, this balance gets reversed. Processed foods contain less potassium and excess sodium. An apple starts with only one milligram of sodium. The same weight of apple pie has 266 mg of sodium, as seen in Figure 8-3. One teaspoon of salt weighs about five grams, and contains 2000 mg sodium (40 percent sodium)." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.) "Keeping salt intake below this limit will help older people control blood pressure and decrease their risk of heart disease. In elderly populations absorption of magnesium may be lower. Also, magnesium losses in urine increase in older people. These factors, coupled with lower intakes, increase the risk of magnesium depletion in the elderly. Adequate magnesium is needed for energy and to lower the risk of cramps and spasms. Older adults have zinc intakes that tend to be lower than the RDA." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Menstruation, pregnancy, excess salt intake, and certain medications, such as antidepressants and birth control pills, can also cause fluid retention and, of course, bags. Conversely, bags can also be a sign of the dehydration caused by alcohol, so they may be our body's way of telling us that we're drinking too much. Fluid can also accumulate around our eyes while we sleep, which is why we often wake up with puffy eyes. STOP SIGN Sleeping with your head elevated may help reduce fluid retention under the eyes." - Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan, Body Signs: From Warning Signs to False Alarms...How to Be Your Own Diagnostic Detective (Get the book.)

"Dietary Approaches to Stop Hypertension) study, a diet rich in fruits and vegetables and low in saturated fat reduced blood pressure even when salt intake and weight remained unchanged. (Lawrence J. Appel, et al., "A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure," New England Journal of Medicine, Vol. 336, No. 16, April 17, 1997.) Neither of these studies relied on food-frequency questionnaires; rather, the researchers prepared the meals for the participants." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Gancz also pointed out that doctors have long been aware of a link between high salt intake and increased risk of gastric cancer. It is not clear from the study whether the increased risk of developing stomach ulcers and stomach cancer also applies to the consumption of unprocessed full-spectrum sea salt, versus refined, bleached table salt. If you suffer from a stomach ulcer, try reducing your salt intake, especially if you are a Pitta type (see details about body types in Chapters 5 and 6)." - Andreas Moritz, Timeless Secrets of Health & Rejuvenation: Unleash The Natural Healing Power That Lies Dormant Within You (Get the book.)

"But in those whose blood pressure is very sensitive to salt intake or whose dietary intake of calcium is low, supplementation may be more effective. Calcium has been related to decreases in systolic blood pressure,205' 206 and an analysis of 40 well-controlled studies found that calcium lowers blood pressure measurements." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Several dietary factors affect bone health and are involved in the development of osteoporosis: insufficient calcium intake, vitamin D deficiency, low calcium and high phosphorus intake, low fatty acid intake, insufficient dark leafy greens, a high-protein diet, excess salt intake, and excess alcohol. See Chapter 14 for dietary and lifestyle factors, supplements, herbs, hormones, and other conventional medications for prevention and treatment of bone loss. Foods for Heart Health. Heart disease is the other major concern in the postmenopausal years." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"However, to avoid the risk of hemorrhagic stroke, vegans and others on diets with few animal products must avoid high salt intake. If you consume salt, it is inevitable that your blood pressure will increase over time, putting the fragile blood vessels in your brain at risk of hemorrhagic stroke. Of course, excess sodium increases heart attacks and strokes in all types of diets, and the greatest risk of stroke occurs if you eat the typical American diet. But it is worth knowing the dangers of ruining an otherwise heart-healthy approach to diet by adding high salt intake." - Dr. Joel Fuhrman, Cholesterol Protection for Life, New Expanded Edition (Get the book.)

"Reduce and measure your salt intake. Do not cook with salt in the home. The goal is to learn many of my delicious recipes featured here that are flavorful without salt and learn how to cook without it. Do not eat soup or sauces in restaurants; they are too high in sodium. Always order the dressing on the side and ask if the food can be prepared without the sauce. If you are using a packaged or third-party prepared food, make sure the sodium content is not more than 400 mg, and make sure that this is the only sodium-extra food that you consume that day." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"In spite of these upper levels, the dietary salt intake in the United States averages 10 grams per day for adult men and seven grams per day for adult women—more than twice the tolerable upper intake levels. Summary for Sodium Main functions: maintains blood pressure and fluid balance, assists muscle contraction, and assists nerve impulse transmission. Adequate Intake: for adults and children, it ranges from 1 to 1.5 grams per day. Toxicity is rare. Excess intake can increase risk of high blood pressure. Tolerable upper intake level is set at 3.8 g for adults. Over age 70 it is 3." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"After 30 days, the biggest drops in blood pressure were seen with the DASH diet at the lowest level of salt intake. Here's the lowdown on why scientists think it works. Fiber, potassium, magnesium, and calcium create synergy. Scientists attribute the DASH diet success in part to the fiber, potassium, magnesium, and calcium found in this combination of foods. Fruit and vegetables are rich in potassium, while dairy products provide a boost of calcium and magnesium." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Keep your salt intake to a minimum. Avoid highly processed and packaged foods, which contain excess salt. There is some evidence that excessive salt intake can be a problem." - T. Colin Campbell, Ph.D. and Thomas M. Campbell II, The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health (Get the book.)

"In cutting salt intake, substitute peppers or other vegetables for spikes of flavor. Better yet, grow your own and reap the exercise benefits of gardening. • DASH for This Diet lower consumption of sodium and alcohol along with increased physical activity are regularly prescribed for lowering blood pressure, a government study shows that eating a certain healthful low-fat diet can reduce mild hypertension without restricting sodium and alcohol, or introducing a new exercise program." - Bottom Line Books, Uncommon Cures For Everyday Ailments (Get the book.)

"Excessive salt intake can also make you feel tired. Reduce the salt in your diet by putting garlic salt or vegetable salt on the table. Experiment with the many tasty salt alternatives now available or use a combination of spices and various herbs to add zest to your cooking. Take time to read the labels on foods and choose reduced-salt, or preferably no-salt, varieties. Water is as crucial to our existence as air. Water makes up more than half of our body's weight. Our cells are full of water. Water supports all our body's processes." - Dr Ron Roberts, Asthma Controlled Naturally: Techniques That Work (Get the book.)

"Recommendations include avoiding prolonged exposure to sunlight, lifestyle modification to reduce stress, promoting sufficient rest and sleep, and dietary changes to lower fat and salt intake, as well as enzyme supplementation to support the kidneys, digestive system, and immune system. Enzymes can also be used to treat inflammation and balance the pH levels to support overall health." - Tom Bohager, Everything You Need to Know About Enzymes to Treat Everything from Digestive Problems and Allergies to Migraines and Arthritis (Get the book.)

"Factor in the times you'll be eating out and in others' homes, because that's when you just can't control salt intake. Those slips will more than make up for your personal no-salt habits. Q: Can you recommend good breakfast foods for people who won't eat last night's leftovers? A: Create your own new script for breakfast, and start slowly. Eggs and potatoes are okay, so you can have eggs that are scrambled, soft-boiled, hard-boiled, or poached. The cholesterol is really a nonissue. If you're concerned, get omega eggs or discard some yolks." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"US sodium levels of around 3,450 milligrams per day, the upper daily limit of the current recommendations of 2,300 milligrams, and the optimal lower level of 1,150 milligrams. Guess what happened? After 30 days, the biggest drops in blood pressure were seen with the DASH diet at the lowest level of salt intake. Here's the lowdown on why scientists think it works. Fiber, potassium, magnesium, and calcium create synergy. Scientists attribute the DASH diet success in part to the fiber, potassium, magnesium, and calcium found in this combination of foods." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "This means that as they increase their salt intake, their blood pressure increases, too. There's no inexpensive or easy way to find out who is in that category and who isn't, but a number of factors increase the likelihood that you are salt sensitive." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Aging, acculturation, salt intake, and hypertension in the Kuna of Panama. Hypertension 29(2), 171-176. 12. Poulter, N. R., et al. (1990). The Kenyan Luo migration study: observations on the initiation of a rise in blood pressure. BMJ 300, 967-972. 13. He, J., et al. (1991). Effect of migration on blood pressure: the Yi People study. Epidemiology 2, 88-97. 14. Prior, I. A. M. (1974). Cardiovascular epidemiology in New Zealand and the Pacific. N. Z. Med. J. 80, 245-252. 15. Eason, R. J., et al. (1987)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Possible role of salt intake in the development of hypertension. In "Essential Hypertension: An International Symposium." Springer-Verlag, Berlin. 43. Elliott, P. (1991). Observational studies of salt and blood pressure. Hypertension 17(suppl), 1-3?-8. 44. Intersalt Cooperative Research Group. (1988). Intersalt: an international study of electrolyte excretion and blood pressure: results for 24-hour urinary sodium and potassium excretion. BMJ 291, 319-328. 45. Stamler, J. (1997). The INTERSALT study: background, methods, findings and implications. Am. J. Clin. Nutr. 65(suppl), 626S-642S. 46." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"In primitive cultures, salt intake is about seven times lower than potassium intake, but in Western industrialized cultures, salt intake is about three times higher than potassium intake. Can Pumpkins Decrease Your Risk of Stroke? Consider this: Several large epidemiological studies have suggested that increased potassium intake is associated with decreased risk of stroke." - Jonny Bowden, Ph.D., C.N.S., The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why (Get the book.)

"Individual blood pressure responses to changes in salt intake: results from the DASH-Sodium trial. Hypertension 42(4), 459-467. 59. Falkner, B. (1988). Sodium sensitivity: a determinant of essential hypertension. J. Am. Coll. Nutr. 7(1), 35-41. 60. Williams, G. H., and Hollenberg, N. K. (1985). Sodium-sensitive essential hypertension. Emerging insights into pathogenesis and therapeutic implications. In "Contemporary Nephrology" (S. Klahr and S. G. Massry, Eds.), pp. 303-331. Plenum, New York. 61. Zemel, M. B., et al. (1988)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"The relationship between salt intake and blood pressure is direct and progressive without an apparent threshold. On average, the higher a person's salt intake, the higher the blood pressure. Reducing blood pressure, ideally to the normal range, reduces the risk of stroke, heart disease, heart failure, and kidney disease. A guideline this restrictive is bad news for the makers of snack foods. Although most companies provide lower-salt alternatives in their lines of processed foods, these do not sell well. Executives of Kraft Foods, Campbell Soup, and PepsiCo all tell me the same thing." - Marion Nestle, What to Eat (Get the book.)

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