Low Sodium Cooking

[CelticBellaAZ]

Well I've just spent an unfortunate three days in the hospital after a possible heart incident. It seems that I've over the years now finally developed high blood pressure. I've been struggling with it for the past year and a half, but never a day in my life before then have had any issues at all. Well not desiring to have a heart attack or stroke I'm going to need to change a few of my habits. They put me on a cardiac diet in the hospital and it was the most horrid thing I've ever tasted in my life. There was a chicken soup that looked rich until I tasted it, and it tasted like dirty sock water (or that I'd imagine it to taste like) with a few noodles in it.

I simply adore salt, but I know there has to be some things to do in the kitchen that don't require adding a bunch of salt. Mind you I don't just pour in the salt but in some things like my red chile I do. Does anyone have any suggestions on how to change a few things that are simple yet make a big difference. I know the first thing I thought of is to stop using salted butter.

OH PS
After all the tests I'm fine, BP just was out of control. It is stable now but its going to be a life of medication.

[phxmacbear]

Wow...sorry to hear that, but glad you made it through relatively unscathed...how scary!

Welcome to the world of HBP! Now wait until they add in a water pill to your BP med...and then you spend half your day going TO the bathroom, and the other half feeling like you NEED to go the bathroom...Sorry, TMI???

For whatever reason, I've actually never been big on salt. I usually find food TOO salty, rather than adding salt to my food. And when I cook, people always say "It could use more salt!". Having said that, check out some of the salt-replacement blends at Penzey's spices. Even if you don't buy from there, it could give you some ideas. I like the Arizona Dreaming which has a smoky/zesty flavor (Chipotle and Onion and ??) ...I sprinkle that on lots of stuff (eggs, veggies) and I don't miss the salt.

Fresh herbs do the trick, too...use that unsalted butter and some fresh dill, thyme, rosemary, etc.

I know you can't always doctor your cooking with those specific flavors, but if you find yourself with an ear of corn, or some steamed veggies, or a bland broth...well, it's better than nothing!

[CelticBellaAZ]

wow thanks! I actually mentioned Penzies to my husband tonight. I said if anyone is going to have something good it will be Penzies.

As far as a water pill goes, yep that was added too, along with some horse looking potassium pills.

I'll check out Penzies tomorrow. Thanks for all the advice.

[golbsalt]

Bella,

Glad to hear you averted any significant damage. As the resident salt guy there's a lot that can be discussed. For your medical peace of mind you might consider the following research:

http://www.weillcornell.org/johnlaragh/index.html

Specifically mentioned in Dr. Laragh's bio is this paper:

http://www.amazon.com/Hypertension-Path ... ohn+laragh

It's 3344 pages. More than you may want to read

Short conclusion is that for most it's not so much the amount of salt that consume, but the TYPE of sodium. Refined salts take their toll on the renal system. Our kidneys do not process refined salt quickly or efficiently.

On the other hand, if your kidney function is normal, and I'm assuming based on the water pills it is, you might have more options than you think. Individuals with normal kidney function can process up to ONE POUND of UNREFINED sea salt a day. Not that you would consume anywhere near that, but the 2-3 teaspoons of refined salt that most consume in processed foods CANNOT be processed in a 24 hr period. Blood volume remains elevated as does blood pressure...that's why the water pills.

Many people are able to get off the meds by cutting out all refined salt and processed foods...NONE AT ALL, not even a little bit. Some are even able to add unrefined sea salts back in to their diet depending on personal circumstances.

Cooking with fresh celery leaf is a great way to add salt to some dishes, but you don't want everything to taste like celery either!

Hopefully you'll find something that works to help you make the transition!

[CelticBellaAZ]

Thank you for that! I use only sea salt here at the house, but I do eat a lot of pre processed foods. I had always thought that sea salt was better for you which is why I stopped using table salt years ago, but I found a website today in my research that said "sea salt contains as much sodium as table salt" So I was like "meh" I will definitely be looking at that research, I'm sure it will help me.

Thanks!

[Skillet Doux]

Oh, gosh, Bella... what a colossal bummer, but I'm glad to hear everything's getting under control.

I have no experience with salt substitutes, so I'm not sure that I have anything to add. I mostly just wanted to say that I'm glad you're okay. But the one thing I can think of is that in general, a lot of times people add salt when a little hit of acid -- citrus, vinegar, etc. -- will do the trick nicely.

[CelticBellaAZ]

I was wondering about that myself Dom. I'll try that also.

I'm taking notes.

I'm glad everything was okay too =)

[susan_az]

I have done a lot of low-sodium cooking in the past few years. It can be tricky and you have to be creative. I agree with Dom that you can add something acidic (vinegar, lemon or lime juice, etc.). There are also many spice blends that are salt-free. You can find the Mrs. Dash blends in the grocery store. Trader Joe's has 21 Season Salute. "Italian Herbs", "Herbs Provence", "Lemon Pepper", and my favorite "Deliciously Dill' made by Spice Hunter are ALL salt-free.

If you are willing to learn about spices and use FRESH herbs especially my favorites which are ginger, garlic, dill, cilantro, rosemary, tarragon and basil, you can create amazing flavors. The key is to use fresh herbs if you are willing to shop for them. One famous chef (Ann Burrell) says dried herbs taste like dirt. Granted, that's just her opinion but she does have a point; there's no comparison in flavor between fresh vs. dried. Fresh herbs are sometimes more expensive and they have a shorter shelf life but they are SO worth it when it comes to pumping up the flavor volume.

There's a lot of information available about the taste/flavor of each of the various herbs and spices including which to add to vegetables and/or fish, chicken, beef, lamb, pork, etc. Life would be so boring with only salt and pepper. Go explore. Bon Appetit!

Enjoy,
Susan

[CelticBellaAZ]

I agree about the fresh herbs for sure. The only thing that bothers me about fresh herbs is that you can't buy them as you need them (at least not that I'm aware of) Sometimes I only need a sprig of thyme and not a whole package. I don't mind spending extra money for fresh, I just hate throwing them away.

I know it is going to take a while to get used to, but its a price to pay to stay healthy. I also did a bit of reading thanks to golbsalt, and there is so much out there it is enough to make your head spin.

I am very glad Dom started this board because when I was sitting around going "WTF" I thought duh, go ask everyone else, why re-invent the wheel!?

Thanks everyone.

[MyLifeOnVacatio]

This conversation has renewed my interest in starting a little patio / windowsill herb garden. There always seems to be much wasteed when buying the packaged fresh herbs at the store. I know there are various freezing methods for fresh herbs, but I much prefer the idea of just going out to a little patio herb garden to snip/pluck what I need.

[Tim H]

Starting a little garden is a great idea! We started with just tomatoes, basil, and chilies, and now have a decent-sized garden in the back yard. Plus you'll get a little exercise out of it. For both blood pressure (I'm currently on meds for it) and weight management, I'm considering adopting Mark Bittman's strategy of eating vegetarian (and healthy) before 6:00 pm, and then eating whatever you want for dinner: so you've got something to look forward to all day. Exercise is just as important. Since I was diagnosed with high BP, my wife has made me walk with her every day, and it's become a nice ritual for us.

Best of luck with it!

[Lunchbox]

This conversation has renewed my interest in starting a little patio / windowsill herb garden. There always seems to be much wasted when buying the packaged fresh herbs at the store. I know there are various freezing methods for fresh herbs, but I much prefer the idea of just going out to a little patio herb garden to snip/pluck what I need.

I've been meaning to do the same thing for some time. I plan on using a Woolly Pockets planter.

These guys are based out of Phoenix and their products are pretty cool. It seems like you can put them just about anywhere. Pavle carries them at The Bodega and the patio at Baratin is lined with them. Once it cools down a little I'm going to start this project.

(Full Disclosure: Woolly Pockets is a client of mine. I don't get paid for recommending them. But they really are good guys who have a neat product.)

LBX

[CelticBellaAZ]

I've seen those Zach they seem really neat. Trouble with growing things for me is they seem to need water and some such stuff

[CelticBellaAZ]

Exercise is just as important. Since I was diagnosed with high BP, my wife has made me walk with her every day, and it's become a nice ritual for us.

Best of luck with it!

That's next on the list, have a dr appointment on wednesday. Will see what he has to say.

[Libster]

Sorry to hear that, but glad you are doing okay.

I cook for my grandma once a week, who is diabetic, and has heart issues. but because she isn't mobile enough, and needs to loose weight they won't do any surgery. The guide they gave us was weird, and after a lot of research it seemed a bit vague.

Here is what I have found

I agree with those that listed salt substitutes, especially Penzeys, a good one my grandma likes is Murial of Flavor. Keep on mind you don't have to kick out all salt in your diet just limit it in lots of ways. I took some time to understand what things benefit from using salt in cooking and then used the substitute for the rest.

Find creative ways to make the things you love. My grandma is a southern woman who likes fried chicken and well lets just say everything one in her condition should not have. We've put a lot of care into trying to find healthier ways to do her favorites.

Cook from scratch, and find low sodium or no salt added canned goods.

I love cheese, and it's difficult because cheese is filled with sodium. You can try the laughing cow cheese, it's not bad but don't go with low fat versions of cheese , it isn't worth it. It's only 10 calories less, and just a little less sodium yet it taste the cardboard, or the sole of an old shoe. Instead use a good quality and portion control it.

And lastly did they suggest the DASH Diet for your HBP?
If not check it out.

[susan_az]

Since you mentioned cheese, there is a Low-Sodium Muenster that is made by Boar's Head that I get at the Fry's Signature store on 90th St./Shea Blvd. in Scottsdale. It is difficult to find so you have to call first to find it. Your best bet is at a Fry's Signature store. They might have it at the one on Tatum/Shea Blvd. too. It is very good and not too much different than the regular Muenster cheese. You may also want to try the Friendship brand of Farmer's Cheese that you can find in the Kosher refrigerated section at Fry's Signature. Sprouts also has it. If you like cheese, these are 2 good options.

[Libster]

Since you mentioned cheese, there is a Low-Sodium Muenster that is made by Boar's Head that I get at the Fry's Signature store on 90th St./Shea Blvd. in Scottsdale. It is difficult to find so you have to call first to find it. Your best bet is at a Fry's Signature store. They might have it at the one on Tatum/Shea Blvd. too. It is very good and not too much different than the regular Muenster cheese. You may also want to try the Friendship brand of Farmer's Cheese that you can find in the Kosher refrigerated section at Fry's Signature. Sprouts also has it. If you like cheese, these are 2 good options.

This is awesome. I'm going to see if I can find this at Publix (grocer that sells boar's head cheeses) or other grocers around town.

I tried some of the low sodium cheeses usually texture is different, taste is off and not as flavorful.
The worst was the low cal low sodium Swiss - tasteless might as well not use it plus regular Swiss is only 10 more calories and about 20 mg more sodium.