For people suffering from Orthostatic Intolerance, Postural Orthostatic Tachycardia, Mast Cell Activtation or EDS. Follow me as I document my struggle towards better health.

Increasing the Salt in Your Diet - PART II

Lotsa Salt in Nutritious Foods...

Making sure I have >8,000mg of salt in my diet daily required that I know how many grams of sodium were in a teaspoon of salt.  When searching for the answer on Google I found all kinds of conflicting answers.  So I chose a source that I thought was credible: The American Heart Association.  They say:
Sodium equivalents


1/4 teaspoon salt= 575 mg sodium
1/2 teaspoon salt= 1,150 mg sodium
3/4 teaspoon salt= 1,725 mg sodium
1 teaspoon salt= 2,300 mg sodium
1 teaspoon baking soda= 1,000 mg sodium
 In order to increase my daily dietary sodium intake to >8,000 I need to eat an extra 3 1/2+ tsps!

Here are some fairly nutritious, lotsa salt snack ideas that I use every day:

  • Motts Garden Cocktail 250ml size contains a whopping 650mg sodium - I drink at least 750ml per day  TOTAL = 1,950mg
  • Low-fat 1% cottage cheese has 700mg per 250ml.  I eat 375ml or 1 1/2 cups per day.  PLUS I add 1/2 tsp of salt to each 1/2 cup TOTAL = 4,500mg
  • President's Choice Organic Vegetable Broth has 924mg per 250 ml.  I actually sip this hot in a mug in the afternoon, I find it a comforting drink for our cold climate. TOTAL=924mg
    Grand Total = 7,374mg sodium
Other high sodium snacks:
  • salted roasted almonds
  • low fat cheeses
  • dill pickles - approx 200 mg per pickle
  • dulse is super-high in sodium.  You can get dulse flakes from organic food stores and it can be quite delicious sprinkled on a salad or incorporated into brown rice cooked in broth
I have discovered that it's not too hard to incorporate relatively huge amounts of salt in my diet to get to my >8,000mg daily target.  However, I am sure the cottage cheese, Vegetable Cocktail and broth will get a bit boring after a while so I will continue my hunt for other foods and recipes good for my Lotsa Salt Diet.

2 comments:

  1. Thanks for the positive and motivating blog. I just wanted to make a distinction between Sodium and salt for anyone reading who may not realise that they are not the same - 2.4g sodium is equivalent to about 6g salt!

    I wish you all the best for your recovery, I know how hard it is to struggle through the exhaustion every day.

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  2. I was diagnosed with POTs today. I eat extremely healthy and generally don't use salt in my food. I am very greatful that you posted this, now I know there are some better options.

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