High salt intake and high blood pressure (hypertension) have been linked for many years not only by scientific research, but in the minds of many health conscious people. However, the publicity about trans fat and carbs has moved salt way down the list on our dietary villains. Only a few people (7%, according to one survey) ever bother to check labels for salt anymore.
As concerns have faded, people have been eating more salt. Since the early 1980s, the U.S. per capita salt intake has risen by about 50%. In large part, this is because Americans have turned increasingly toward take out and restaurant meals, fast foods, prepared foods and snacking. Low sodium foods don’t sell well. Most packaged foods and restaurant meals are salty, not just at McDonald’s, but also elegant meals on white tablecloths. Portion sizes have increased dramatically, along with the prevalence of obesity and high blood pressure. No connection with salt intake, says the Salt Institute, which looks after the interest of this billion-dollar industry.
The U.S. Dietary Guidelines recommends an upper limit of 2300mg of sodium daily for young people and no more than 1500mg for middle aged and older and for people who already have hypertension. Table salt is actually 40% sodium and 60% chlorine. A teaspoon of salt contains about 2300mg of sodium so 1500mg is only about 2/3 of a teaspoon. However, Americans consume, on the average, about 3400mg of sodium a day and many eat much more.
The American Medical Association is campaigning to lower American salt intake. For example it wants restaurants and food manufacturers to reduce salt levels voluntarily and wants the government to classify it as a food additive so it can be regulated.
One thing is clear, a low salt diet benefits many people with hypertension. About 37% of Americans with high blood pressure had it under control in 2004, up from 29% in 2000, according to a new study in the Journal of Hypertension. More than 65 million Americans have the disorder – one out of every three adults, including 2 out of 3 of those over 60. Nearly one-third of people with high blood pressure do not know they have it.
The DASH (Dietary Approaches to Stop Hypertension) diet, which consists of fruits, vegetables and whole grains, plus small servings of meat and dairy, showed salt intake was directly related to hypertension control. DASH comes in two versions, one with 2300mg of sodium a day and one with 1500mg. Both diets lower blood pressure in healthy people but most dramatically in those with hypertension. The lower sodium version lowers blood pressure even more. If your blood pressure is normal and your sodium intake moderate, will that prevent hypertension? We have to admit that nobody knows for sure. However, a recent study in Finland, where, through consistent efforts, they have decreased salt consumption by 1/3 over 30 years, there has been an accompanying large decrease in average blood pressure and a 75-80% decrease in deaths from strokes and heart disease.
Bottom line: Everyone should try and consume no more than 2300mg of sodium a day, however if you are middle-aged or have hypertension or pre-hypertension (120/80-139/89), 1500 mg is a better goal.
Fresh fruits, vegetables, whole grains, fish and meats are naturally low in sodium. You don’t need to add lots of salt, but your salt shaker is the least of your worries. To really cut down on sodium you will need to limit or avoid most processed foods and restaurant meals, or at least choose carefully among them, since they provide 80% of the sodium consumed in this country. Most people can quickly get used to a lower sodium diet by using pepper, herbs, spices, lemon juice, garlic, vinegar and other flavoring agents.
a Few tips
~Always read labels. Buy reduced-sodium products.
~Avoid highly processed foods. Pick a plain turkey breast or pork tenderloin rather than one packaged with a marinade and sauce.
~Beware of canned or packaged soups, broths and stocks.
~Soy sauce, tamari sauce and most sauces used in Asian cooking are salt bombs.
~Watch out for canned vegetable juices, usually are very salty.
~Drain and rinse canned goods, such as beans, to remove most salt.
~If your food is being prepared to order, ask the server to ask the cook not to add salt.
~Reducing portion sizes also reduces sodium intake.
As concerns have faded, people have been eating more salt. Since the early 1980s, the U.S. per capita salt intake has risen by about 50%. In large part, this is because Americans have turned increasingly toward take out and restaurant meals, fast foods, prepared foods and snacking. Low sodium foods don’t sell well. Most packaged foods and restaurant meals are salty, not just at McDonald’s, but also elegant meals on white tablecloths. Portion sizes have increased dramatically, along with the prevalence of obesity and high blood pressure. No connection with salt intake, says the Salt Institute, which looks after the interest of this billion-dollar industry.
The U.S. Dietary Guidelines recommends an upper limit of 2300mg of sodium daily for young people and no more than 1500mg for middle aged and older and for people who already have hypertension. Table salt is actually 40% sodium and 60% chlorine. A teaspoon of salt contains about 2300mg of sodium so 1500mg is only about 2/3 of a teaspoon. However, Americans consume, on the average, about 3400mg of sodium a day and many eat much more.
The American Medical Association is campaigning to lower American salt intake. For example it wants restaurants and food manufacturers to reduce salt levels voluntarily and wants the government to classify it as a food additive so it can be regulated.
One thing is clear, a low salt diet benefits many people with hypertension. About 37% of Americans with high blood pressure had it under control in 2004, up from 29% in 2000, according to a new study in the Journal of Hypertension. More than 65 million Americans have the disorder – one out of every three adults, including 2 out of 3 of those over 60. Nearly one-third of people with high blood pressure do not know they have it.
The DASH (Dietary Approaches to Stop Hypertension) diet, which consists of fruits, vegetables and whole grains, plus small servings of meat and dairy, showed salt intake was directly related to hypertension control. DASH comes in two versions, one with 2300mg of sodium a day and one with 1500mg. Both diets lower blood pressure in healthy people but most dramatically in those with hypertension. The lower sodium version lowers blood pressure even more. If your blood pressure is normal and your sodium intake moderate, will that prevent hypertension? We have to admit that nobody knows for sure. However, a recent study in Finland, where, through consistent efforts, they have decreased salt consumption by 1/3 over 30 years, there has been an accompanying large decrease in average blood pressure and a 75-80% decrease in deaths from strokes and heart disease.
Bottom line: Everyone should try and consume no more than 2300mg of sodium a day, however if you are middle-aged or have hypertension or pre-hypertension (120/80-139/89), 1500 mg is a better goal.
Fresh fruits, vegetables, whole grains, fish and meats are naturally low in sodium. You don’t need to add lots of salt, but your salt shaker is the least of your worries. To really cut down on sodium you will need to limit or avoid most processed foods and restaurant meals, or at least choose carefully among them, since they provide 80% of the sodium consumed in this country. Most people can quickly get used to a lower sodium diet by using pepper, herbs, spices, lemon juice, garlic, vinegar and other flavoring agents.
a Few tips
~Always read labels. Buy reduced-sodium products.
~Avoid highly processed foods. Pick a plain turkey breast or pork tenderloin rather than one packaged with a marinade and sauce.
~Beware of canned or packaged soups, broths and stocks.
~Soy sauce, tamari sauce and most sauces used in Asian cooking are salt bombs.
~Watch out for canned vegetable juices, usually are very salty.
~Drain and rinse canned goods, such as beans, to remove most salt.
~If your food is being prepared to order, ask the server to ask the cook not to add salt.
~Reducing portion sizes also reduces sodium intake.
Tags: Amercian Medical Association, daily sodium intake, high blood pressure, high salt intake, hypertension, low sodium foods, u.s. dietary guidelines
