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© CardioClear7.com |
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© CardioClear7.com |
Copyright © 2017 BioStar Nutrition Pte Ltd
All rights reserved.
Published by Adam Glass
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any
form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except
as permitted under Canadian copyright law, without the prior written permission of the author.
Notes to the Reader:
While the author and publisher of this book have made reasonable efforts to ensure the accuracy
and timeliness of the information contained herein, the author and publisher assume no liability
with respect to losses or damages caused, or alleged to be caused, by any reliance on any
information contained herein and disclaim any and all warranties, expressed or implied, as to the
accuracy or reliability of said information.
The publisher and the author make no representations or warranties with respect to the accuracy or
completeness of the contents of this work and specifically disclaim all warranties. The advice and
strategies contained herein may not be suitable for every situation. It is the complete responsibility
of the reader to ensure they are adhering to all local, regional and national laws.
This publication is designed to provide accurate and authoritative information in regard to the
subject matter covered. It is sold with the understanding that neither the author nor the publisher is
engaged in rendering professional services. If legal, accounting, medical, psychological, or any other
expert assistance is required, the services of a competent professional should be sought.
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Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment
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Individual results may vary.
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TABLE OF CONTENTS
Introduction ........................................................................................ 4
Chapter 1: Bet You Didn’t Know That! Myths About Salt .................... 5
Chapter 2: Top 10 High Sodium Foods ................................................ 8
Chapter 3: Sodium-Related Diseases and Disorders ......................... 10
Chapter 4: Top 10 Alternatives to Salt and Sodium .......................... 13
Conclusion ........................................................................................ 16
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INTRODUCTION
Do you season your food with salt while cooking or add an extra bit to the final product
before enjoying your meal? A little bit of salt can transform even the blandest of recipes, but
you need to be careful how much you use. A pinch of salt contains about 150 grams of
sodium, and when you season your food with salt and pepper after cooking, you’re just
piling on more sodium.
According to the U.S. Centers for Disease Control and Prevention (CDC), the maximum daily
recommendation for sodium intake is 2,300 mg per day. Unfortunately, the average
American aged two years and older consumes more than 3,400 mg of sodium per day –
that’s nearly 150% the daily recommended allowance! If so many people are exceeding this
recommendation, how concerned should you really be about your own sodium intake?
Though you may think it’s a harmless seasoning, the truth is that too much salt could kill
you. Excess sodium can lead to high blood pressure which, in turn, increase your risk of
cardiovascular disease, obesity, osteoporosis, stroke, kidney disease, and certain types of
cancer. In short, a little bit of extra flavor is not worth a lifetime of suffering from chronic
disease.
Other than negatively impacting your health, consuming too much sodium hurts your
finances as well – especially if you develop sodium-related diseases. In fact, the U.S. Centers
for Disease Control and Prevention suggest that medical costs related to heart disease may
triple from an annual $273 billion to a whopping $818 billion by 2030.
By now it should be clear to you that your sodium intake is closely linked to your overall
health. While a pinch of salt here and there may not seem like a big deal, you are probably
already exceeding your daily recommended intake unknowingly. Cutting your sodium intake
by 1,000 mg to 1,200 mg per day could significantly reduce your risk for sodium-related
health problems like heart disease.
In this book, you will learn the truth about sodium and its potential health impact. You’ll
also learn about the top 10 high sodium foods and discover tasty alternatives to salt. By the
time you finish this book, you’ll have a greater understanding of what sodium is, where it
comes from, and how much you should actually be consuming each day. With this
knowledge, you can take control of your sodium intake to improve your health now and for
the future.
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CHAPTER 1: BET YOU DIDN’T KNOW THAT! MYTHS ABOUT SALT
Many people use the terms “salt” and “sodium” interchangeably, but that isn’t entirely
accurate. Sodium is an element, specifically the sixth most abundance element on earth,
and it is typically found in rocks and minerals. Table salt is made up of about 40% sodium
and 60% chloride. For other types of salt like sea salt or Himalayan salt, the sodium-chloride
ratio may be a little different. Your salt shaker is where sodium is most commonly found,
but most whole foods contain a certain percentage of it as well. You can see, then, how
over-seasoning your food with table salt can lead to excessive sodium intake.
Not only do many people fail to understand the difference between sodium and salt, there
are many prevalent salt-related myths out there as well. If you want to reduce your sodium
intake to protect your health, you’ll need to learn the truth. Below you’ll find an overview of
the top five most common myths about sodium and salt.
Myth #1: Most of the sodium in your diet comes from salt used in seasoning.
You might think that the only salt you get in your diet comes from the table salt you use to
season your food. You may not realize, however, that many foods naturally contain sodium.
In fact, some foods (primarily processed foods) have extremely high levels of it. Cured
meats, canned foods, frozen entrees, and other processed/convenience foods tend to be
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jam-packed with sodium whereas fresh meats, fruits and vegetables have the least amount
of it. Consuming high-sodium foods can significantly increase your daily sodium intake and,
if you add salt on top of that, you are potentially doubling or even tripling your
recommended intake without even realizing it.
Myth #2: Foods that are high in sodium always taste salty.
When you are cooking a meal at home, you probably season your food with salt. Before
serving, you probably did a taste test and adjusted the seasoning to taste. You might think
that saltiness is a good gauge to determine if foods are high/low in sodium, but it’s not the
most accurate measure. Potato chips and salted nuts are examples of foods that taste salty
and are high in sodium, but there are other foods that don’t taste salty yet rank high on the
sodium list– things like bread and cereal. Don’t assume that you can tell by taste whether a
food is low in sodium or not – always check the food label.
Myth #3: Sea salt contains less sodium than table salt.
The table salt that most people use is refined salt, and sodium chloride makes up the bulk of
it – 97% or more. Many people assume that other forms of salt like sea salt or Himalayan
salt are lower in sodium, but that isn’t always the case. Sea salt, for example, is made by
evaporating seawater and it is mostly comprised of sodium chloride. Himalayan salt is
harvested from salt mines, and it contains sodium chloride as well as other minerals like
calcium, iron, magnesium, and potassium. If you compare the sodium content of these three
salts, you’ll find that they are very similar – both table salt and sea salt contain about 40%
sodium. Himalayan salt might be your best bet as it contains the least sodium compared to
sea and table salt, plus it contains all 6 electrolytes and plenty of other nutrients.
Myth #4: You don’t need to worry about sodium intake if your blood
pressure is normal.
A diet that is high in sodium can contribute to high blood pressure and heart disease. People
who do not have any heart problems often assume that they don’t need to watch their
sodium intake, but this is simply not true. While cardiovascular disease is one of the most
common and most serious consequences of a high sodium diet, there are other conditions
to think about. For example, excess sodium intake can contribute to kidney disease,
osteoporosis, obesity, and even certain types of cancer. No matter how healthy you are, it
never hurts to monitor your sodium intake.
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Myth #5: You should cut sodium out of your diet to maintain your health.
With the knowledge of excess sodium’s negative effects on your health, you may be thinking
of completely removing sodium from your diet. Though it is important to moderate your
sodium intake, you don’t want to cut it out entirely because your body needs a certain
amount of it to maintain essential functions.
Sodium plays a role in controlling blood pressure and in making your nerves and muscles
work properly. It is also one of the six essential electrolytes the body needs. In short, you
can’t do without it. But if you’re interested in a surefire, natural way to lower your risk of
chronic diseases WITHOUT resorting to changing up your entire diet, check out this
presentation.
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CHAPTER 2: TOP 10 HIGH SODIUM FOODS
Now that you have a better understanding of some of the myths associated with sodium
and salt, it’s time to know what sodium-rich foods you want to avoid. You’d be surprised to
know that certain foods you eat are higher in sodium than you may have realized. Below are
the top 10 high sodium foods that you should consider eliminating from your diet or, at the
very least, moderate your intake:
1. Cured Meat – Deli meats, bacon, and other cured meats tend to be incredibly high in
sodium – that’s what gives them their flavor! A hot dog, for example, contains up to
700 mg of sodium and a single slice of deli meat might contain 300 mg or more.
2. Breakfast Cereal – Breakfast cereals are known to be high in sugar. What you may
not realize, however, is that they are loaded with sodium as well. A cup of corn
flakes, for example, contains more than 200 mg of sodium.
3. Canned Foods – Though there are plenty of low-sodium versions, most canned foods
are very rich in sodium – they include canned veggies, canned meats, canned soups,
and canned beans. Some canned foods even contain more than 1,000 mg of sodium
per serving– almost half the maximum daily sodium allowance!
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4. Condiments/Sauces – Any kind of sauce or flavoring that comes in a packet is likely
to contain high levels of sodium – the same goes for your favorite condiments.
Ketchup contains about 150 mg of sodium per tablespoon and regular soy sauce (not
the low-sodium kind) packs as much as 1,000 mg per tablespoon.
5. Frozen Entrees – Those frozen entrees you get in the freezer section at your grocery
store are convenient and easy to prepare, but they generally aren’t very good for
you. Frozen meals like meatloaf and pizza can contain up to 1,800 mg of sodium per
serving – that puts you over the American Heart Association’s 1,500 mg per day limit
in a single meal!
6. Dairy Products – Foods made with dairy milk are loaded with calcium and vitamin D,
but they may also be high in sodium. Processed cheeses are especially high in
sodium with some options like American cheese packing 400 mg of sodium per
ounce.
7. Baked Goods – When you think of baked goods like cookies and cakes, you’re
probably more concerned about their sugar content. The truth is, however, that
baked goods like bread, tortillas, cookies, and other desserts can also be high in
sodium. A small 6-inch flour tortilla and a small hamburger bun contains 200mg to
250mg –or more – sodium.
8. Seafood – For the most part, seafood is a healthy choice because of its low calorie-
high protein content. But seafood can also be high in sodium. Canned seafood like
tuna and salmon are the most common culprits, but even fresh seafood like shrimp
contains lots of sodium as well.
9. Instant Soups – Instant noodles with flavor packets are easily one of the most
sodium-laden foods you can find at the grocery store. Canned soups and dry soup
mixes also tend to be loaded with sodium. One serving of ramen noodle soup
contains over 800 mg of sodium, and with each packet containing two servings,
you’re easily consuming 1600mg of it.
10. Snack Foods –You shouldn’t be surprised to find snack foods like potato chips,
pretzels, and snack bars on this list because many of them are obviously loaded with
salt. Not only are they high in sodium, they’re filled with fats and calories as well.
In addition to the top ten foods already mentioned, here are some foods that you probably
don’t know contain sodium. instant oatmeal, sports drinks, veggie burgers, pasta sauce,
even cocktail mixers also tend to be loaded with sodium. If you aren’t sure about the
sodium content of a product, your best bet is to take a look at the food label.
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CHAPTER 3: SODIUM-RELATED DISEASES AND DISORDERS
As you’ve already learned, sodium plays an important role in supporting your body’s natural
functions. Your nerves use sodium to create impulses that carry messages between your
brain and other organs while your muscles need sodium to contract. Sodium also plays a
role in regulating your body fluids, keeping it balanced in your blood, tissues and organs.
Your kidneys help to flush excess sodium from your body through urine, but they can only
do so much.
If your sodium intake is too high for your kidneys to handle, sodium build-up can happen in
your blood, organs, and tissues, which may contribute to some serious health problems like
high blood pressure, heart disease, and stroke. Keep reading to learn more about each of
these sodium-related conditions.
Disease #1: High Blood Pressure
Your blood pressure is simply a measure of the degree of pressure your blood puts on the
walls of your veins and arteries every time your heart contracts and relaxes. What
influences your blood pressure the most is something called blood volume, which refers to
the amount of blood circulating through your body. Your kidneys help to regulate your
blood volume by removing excess sodium from the bloodstream through urine.
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Too much sodium, however, and your kidneys won’t be able to get rid of it all.When that
happens, your blood pressure rises.
High blood pressure, or hypertension, can contribute to the development of some serious
health problems including heart disease and stroke. High blood pressure is defined as a
reading of 140/90 mmHg or higher, and it usually doesn’t produce any symptoms. As many
as 1 in 3 adults (about 68 million people) have hypertension, and they don’t even know it.
According to the CDC, if Americans were to follow the daily recommendations for sodium,
high blood pressure rates could drop by 25%,thereby saving tens of thousands of lives every
year.
Disease #2: Heart Disease
I’m sure we can all agree that your heart is one of the most important organs in your body.
It pumps oxygen-rich blood to all parts of your body, and if its functions are impaired, the
rest of your body follows suit.
According to the CDC, cardiovascular disease (CVD) is the leading cause of death in the
United States. In fact, someone dies from CVD every 39 seconds. Heart disease occurs when
the blood supply to the heart is reduced or when there is a blockage in the arteries.
Hypertension increases the risk of heart disease because it may cause the walls of the blood
vessels to thicken, making them too narrow to accommodate normal blood flow. Reduced
blood flow to the heart can cause the heart muscles to thicken, thereby reducing its ability
to pump blood properly, which usually results in heart failure. Heart failure occurs when
there is inadequate blood flow throughout the body.
Hypertension is the primary risk factor for heart disease, so you can see how high sodium
intake can increase your risk for CVD. There are several different types of heart disease
which may produce symptoms such as chest pain (called angina), shortness of breath, pain
or numbness in the extremities, and pain in the neck, abdomen, or back. You may also
experience symptoms like a racing heartbeat, slow heartbeat, lightheadedness, and fainting.
The Harvard School of Public Health notes that high intake of salt can increase the risk for
heart disease by 14% and the risk of stroke by 23%.
Disease #3: Stroke
A stroke occurs when blood flow to part of the brain is reduced or blocked. Inadequate
blood flow denies your brain from the much-needed oxygen and could cause some of your
brain cells to die.
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There are two different types of stroke – ischemic and hemorrhagic. An ischemic stroke
occurs when a blood vessel becomes blocked, and a hemorrhagic stroke occurs when a
blood vessel bursts and starts bleeding into the brain. Both are very serious. In fact, stroke is
the third leading cause of death in the United States as well as the leading cause of long-
term disability.
Every year, nearly 800,000 Americans suffer strokes, and more than 140,000 people die
from them. Because a stroke is a serious condition with the ability to progress quickly, it is
important to keep a lookout for the warning signs. The key signs to spot are flaccid facial
muscles, arm weakness, and speech problems. Other symptoms may include sudden
headache, confusion, trouble walking, loss of coordination, difficulty seeing, and sudden
numbness or weakness. High blood pressure is one of the biggest risk factors for stroke, so
reducing your sodium intake can lower your risk for stroke.
In addition to these top three sodium-related diseases, there are other conditions that can
be triggered by high sodium intake. Osteoporosis, for example, is a condition in which bones
lose their density, becoming more brittle and prone to breakage. Loss of bone density
occurs when too much calcium is leeched from the bones, a process triggered by excess
sodium in the blood. When that happens, calcium build-up happens in kidneys, leading to
the development of kidney stones or kidney disease.
You already know that high blood pressure caused by excess sodium intake can cause
stroke, but did you know it can affect the brain as well? Vascular dementia is a good
example of that. Dementia involves the loss of brain function in certain areas such as
memory, language skills, thinking, judgment, and behavior. Vascular dementia, a common
complication of stroke, occurs when a blood vessel in the brain becomes blocked. Not only
can reduced sodium intake lower your risk for stroke, it also reduces your risk for such
brain-related complications.
Having gained a better understanding of the negative effects of sodium on your health, you
may be wondering about the best way to lower your sodium intake. In the next chapter, we
will share the top ten alternatives to salt. By consuming less salt, you can reduce your risk of
developing sodium-related diseases like heart disease. If you are already suffering from
cardiovascular disease brought on by hypertension, you may want to click here to check out
this fuss-free, scientifically-proven method to help unclog your arteries – thus slashing your
risk of strokes and heart attacks by a whopping 45%!
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CHAPTER 4: TOP 10 ALTERNATIVES TO SALT AND SODIUM
When it comes to adding flavor to your favorite recipes, salt is a go-to for many people. A
pinch of salt here and there may not be a big deal, but even a little bit of salt can equate to a
lot of sodium. If you’re trying to reduce your sodium intake and preserve your health, here
are some simple changes you can easily make to your diet.
1. Basil – This fresh green herb has an aromatic smell and a slightly sweet taste. It
works well in soups, salads, and sauces or as a garnish for meats and fish. In terms of
its health benefits, basil is rich in disease-fighting antioxidants, and has natural anti-
inflammatory and antibacterial properties. It is also an adaptogen which helps to
fight stress.
2. Black Pepper–Freshly ground black pepper has an intense and aromatic flavor that
works very well with meat and seafood. One of the health benefits of black pepper is
that it boosts hydrochloric acid production in the stomach, which aids in digestion. It
also contains antioxidant, antibacterial, and anti-inflammatory properties.
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3. Cardamom – This spice is used in many Indian dishes, and has a peppery, citrusy
flavor. Similar to ginger, cardamom can be used as a digestive aid because it helps to
reduce gas, bloating, and constipation. This spice is also an excellent detoxifier;its
diuretic properties help to flush out excess sodium from the body.
4. Cayenne–If you want to add a kick of heat and flavor to your dish, cayenne is the
way to go. Cayenne contains a compound called capsaicin which has natural
analgesic and decongestant properties – it also helps to lower cholesterol and boost
heart health.
5. Cinnamon – One of the oldest known spices in the world, cinnamon has a strong
flavor that works well in baked goods. In addition to its wonderful flavor, this spice
also has the ability to lower blood sugar and cholesterol, improving your overall
health and wellness.
6. Garlic – This pungent spice contains a compound called allicin which offers a variety
of medicinal properties – it also has a wonderful flavor for cooking. Low in calories
and sodium, garlic is rich in manganese, Vitamin B6, and Vitamin C. It offers immune-
supporting benefits and is helpful in reducing blood sugar and cholesterol levels.
7. Ginger – Derived from a tuberous root, ginger is one of the healthiest spices on
earth. Loaded with bioactive compounds and essential nutrients, ginger provides a
variety of health benefits. This spice is great for nausea as well as muscle pain and
soreness – it also offers natural anti-inflammatory benefits and helps to lower
cholesterol.
8. Oregano – This herb is wonderful for flavoring soups and meats due to its strong
aroma and pleasing flavor. In terms of its health benefits, oregano can boost the
immune system, protect against bacterial infections, improve digestive health,
detoxify the body, and boost bone and heart health.
9. Paprika–This red spice is great for meat, poultry, and seafood if you want to add
some flavor without the heat. Paprika contains antioxidants as well as a host of
vitamins and minerals like Vitamins A, E, and B-6 as well as iron, potassium, and
magnesium. paprika helps to protect heart health, reduce inflammation and regulate
blood pressure.
10. Rosemary–This aromatic herb is wonderful for flavoring soups, stews, sauces, meats
and seafood. Rosemary helps to promote blood circulation in the body, making sure
your organs receive sufficient oxygen. This herb also helps to detoxify the body,
protect against free radicals, and boost the immune system.
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The ten herbs and spices listed above are just a few of the many options that add flavor to
your favorite meals. If you want to go all out, try planting some herbs of your own and
experimenting with them! If you aren’t much of a cook but you still want to reduce your salt
intake, look for salt-free seasoning blends in the cooking aisle at your local grocery store.
You can also shop for low-sodium versions of bottled sauces like stir-fry sauce, soy sauce,
barbecue sauce, and more. There are plenty of low-sodium options out there; you just have
to look for them!
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CONCLUSION
Sodium can be found in everything ranging from fresh fruit to frozen entrees – they just
differ in concentration. The average American unknowingly consumes 150% or more of their
daily recommended intake for sodium, which puts them at great risk of developing health
problems like heart disease, high blood pressure, and strokes. The good news is that these
conditions are largely preventable with a healthy diet and exercise routine.
If you want to experience a long and healthy life, do yourself a favor and start reducing your
sodium intake today. You shouldn’t eliminate sodium from your diet completely, but you
should try to use less table salt and moderate your intake of high-sodium foods. It’s also a
good idea to educate yourself about the different types of salt, and reading a food label to
determine the sodium content of a product is a good habit to develop as well.
However, if you’re already experiencing the negative effects of a high-sodium diet, such as
breathlessness, fatigue, or even trouble remembering the simplest of things, chances are
your heart is already taxed by years of “abuse” through the foods you eat. It may take a
longer time for you to adjust to a new healthy diet and reap its benefits. But fret not –
researchers have now discovered a little-known trick to lowering your cholesterol, blood
pressure, AND reverse the damage already inflicted on your heart. You can find out more
about it by clicking here.
I wish you all the best on this journey towards a healthy, youthful heart.
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