Healthy Tidbits

(Berkeley Wellness)
Sodium Shakedown

Salt substitutes are a good option if you're trying to cut back on sodium. But they are not for everyone, so it is essential that you talk to your doctor before using one.

Research has shown that salt substitutes help reduce blood pressure and heart disease deaths when used in place of table salt. Most salt substitutes (such as Morton Salt Substitute, NoSalt, and Nu-Salt) consist of potassium chloride, which resembles sodium chloride (table salt) in taste, but is more bitter. "Lite" or "low-sodium" salts (such as Morton Lite Salt) are blends of sodium and potassium chloride.

Potassium chloride does not raise blood pressure like sodium chloride does. In fact, potassium actually helps it. Though many people could benefit from the extra potassium in salt substitutes, these products can be dangerous. You should not use them if you have certain conditions (notably kidney disease) or if you take hypertension medications that increase potassium retention, including ACE inhibitors (such as captopril, lisinopril, and benazepril) and potassium-sparing diuretics.

Some tips:

• Lite and low-sodium salt substitutes still contain some sodium, so you still need to shake lightly.

• Another option: try an herb and spice blend, such as Mrs. Dash, that contains no sodium (check the labels to make sure). You can make your own using dried parsley, rosemary, sage, thyme, celery seed, cumin, and/or garlic powder, for example. Or add lemon or lime juice and/or flavored vinegar to food.

• Eating more potassium-rich foods can help lower your blood pressure. Good sources include dairy foods, leafy greens, potatoes, citrus fruits, beans, and nuts. These foods contain other nutrients and phytochemicals--beneficial for blood pressure and overall health---that salt substitutes lack.

Keep in mind: Processed foods and restaurant meals supply about 80% of the sodium consumed in the U.S., and are thus a bigger worry than salt from your salt shaker. If you cut out such salty items, you can still add a little salt to fresh foods.