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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

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as permitted under Canadian copyright law, without the prior written permission of the author.

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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

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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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