At the recent American College of Cardiology’s Annual Scientific Session, research presented indicates that people living with heart disease are more likely to consume double the recommended amount of sodium (salt). Another study shows that Americans love salty foods and approximately 90% of children and adults eat too much of it.
Salt is a rich source of sodium, which the body needs to function normally, but too much of a good can be dangers. In the case of sodium, too much of it can raise blood pressure, which is a risk factor for heart disease and stroke.
Please note: There are circumstances when too little salt can be problematic. In fact, this time last year, my husband ended up in the hospital because of it and hence the post Watch Your Electrolytes. Hyponatremia (salt loss) can occur from diarrhea, sweating, vomiting, drinking too much water. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting, dizziness and even death.
Check with your medical provider before making changes in diet and exercise.
Where salt hides: According to the Centers of Disease Control & Prevention (CDC), 40% of the salt we eat comes from the following foods: pizza, sandwiches, deli meats, soups, cheese, tacos and burritos, potato chips, fried chicken, scrambled eggs and omelets, and breads and rolls, which tend not to taste salty.
Salt Allowance Per Day: According to the Government’s Dietary Guidelines for Americans , salt should be limited to 2,300 milligrams (1 teaspoon) per day and even less for children under 14.
TIPS TO REDUCE SALT IN YOUR DIET: Your taste buds adapt to lower salt levels in food in a matter of weeks, so gradually reducing salt in your diet is a key factor to success. While reducing your intake, aim to avoid adding salt at the table and when cooking or preparing meals.
• Choose Fresh Foods Over Salty, Processed Foods
• Read the labels: There are other words used in place of sodium or salt- monosodium glutamate, disodium guanylate, disodium inosinate, and Kosher salt. Check the percentage of daily value column’ of a nutrition facts label. A low sodium food would be one with 5% or less of the daily value for sodium. Choose “low,” “reduced-sodium,” or “no-salt-added" versions of foods. Also note the serving size. If you eat double the serving size your doubling the amount of sodium.
• Prepare More Meals at Home: By making your own foods, you can control the amount of sodium you are consuming. When grocery shopping focus on the perimeter of the store as this is the area where fresh produce, dairy etc. are housed. Check frozen foods for added salt content, avoiding things like frozen dinners, pizza and other convenience or processed foods.
• Use more herbs and spices: Use Herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends, chili peppers, garlic powder, oregano powder, and Dijon, whole grain, or dry mustard can all add flavor without salt. Avoid salt or salty seasonings like soy sauce, spice blends, or soup mixes. Note there are lower salt versions of soy sauce and broth but they can still be higher than 5% of daily salt intake so use sparingly.
• Limit the condiments, “fixins,” and side dishes. Limit your use of condiments such as salad dressings, ketchup, barbecue sauce, and hot sauce. Even consider limiting low sodium versions of soy sauce and teriyaki sauce, which should be used as sparingly as table salt. And go easy on those “fixins” and salty side dishes such as pickles, pickled vegetables, olives, and sauerkraut.
• Eliminate the salt shaker from the table.
• When Dining Out: Requests dishes to be prepared with no additional salt and items like sauces and dressings to be served on the side. Choose grilled or steamed options over fried.
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