Apr. 14--The next time you're in a supermarket, pick up a can of soup and check out the amount of sodium listed on the label. If you have hypertension, chances are you shouldn't eat what's in that can.
"Some of the hidden sources (of salt) are canned soups, even stuff we categorize as healthy," said Dr. Trevor Satterfield, a family medicine physician at St. Luke's Magic Valley Physicians Center Medical Office Building.
"Blood pressure is controlled in your body by both your heart, that does the pumping, and your kidneys, which control how much salt is in your body," he said. "If you think of it like a sprinkler pipe, they have more water in the pipe than they need, because the salt holds the water in their system."
High blood pressure can lead to stroke, heart attack and kidney failure, and a quarter of Idahoans suffer from it. Although many medications are available to treat hypertension, one of the most effective treatments is simple diet change. By minimizing salt and emphasizing fresh fruits and vegetables, fish and whole grains, many cases of hypertension can be controlled without medication.
Gary Gillette of Twin Falls has had hypertension for 35 years, but in the past three he has brought his condition under control -- and lost almost 60 pounds.
"I went from a big meat eater down to just small portions and maybe once or twice in two weeks I'll have meat," he said. "The rest of the time I have changed to vegetables and some grains, fish, a lot of salmon."
He credits much of the change to the recipes his wife, Joann, makes.
"It's pretty simple, what we eat," she said. "I use ingredients on a daily basis like high-quality olive oil. We do a lot of fruit with fish, salmon or halibut."
Broccoli and asparagus are Joann's go-to vegetables, which she often roasts with a little oil and a sprinkling of sea salt. When she uses table salt, she said, she can feel swelling in her fingers and ankles, but just a touch of sea salt brings out as much flavor in her dishes without adding much sodium.
Pepper and garlic also keep food flavorful; smashed into plain yogurt, they make a topping for vegetables, potatoes and other staples.
When the Gillettes do venture into the middle aisles of the grocery store, they always read labels.
"My morning cereals, we check to make sure the salt content is as low as it can get," Gary said. "We've gotten home and have taken things back that have had high salt content."
And when they do go out to eat, the couple opts against steak houses and for Asian restaurants because they feature more vegetables. "It is really hard to check salt (on a menu), but because I don't use salt, when I do taste it, it's strong and I just don't eat it," he said. He has even sent back dishes because they've been too salty, which most restaurant staffs understand after he explains his medical condition.
Another way to keep salt out of your food? Take the shaker off the table.
That's what Leanor Staker of Rupert did, after being diagnosed with hypertension.
"I'd cook with salt, and then afterwards I'd add the salt," she said. Now, not only have her habits changed, her tastes have too.
"I would crave the salt in the chips, and now I very seldom eat chips," Staker said. "We can have a bag of chips here and it'll go stale before we even eat the whole thing."
To keep her food flavorful, she's traded the salt shaker for salt-free alternatives, like Mrs. Dash seasoning. Be careful which salt substitute you choose, though, because some, like those that are potassium-based, can exacerbate other medical conditions.
Other cooks add citrus, like lemon juice, or vinegars, which come in many flavors, to give the kick that salt would otherwise provide.
Ultimately, said nurse practitioner Janet King of Family Health Services in Rupert, it's not about giving up anything -- just making healthier choices day to day.
"There's nothing that you mustn't ever eat again, but the amount and the frequency are the problem," King said.
Be aware of the sugars and salts that are in many liquids, from soda to coffee drinks to Gatorade. "(Patients) look at me and say, 'What do I drink?' Water." Try a squeeze of lemon juice for flavor, and you won't fill up on empty calories or sodium you don't even realize you're drinking.
Ariel Hansen may be reached at ahansen@magicvalley.com or 788-3485.
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