2024-04-10 09:09:43
This is confirmed by the data of a new study. People with cardiovascular disease have been found to have double the daily sodium intake.
The average amount of sodium consumed per day was 3,096 mg (recommended – no more than 1,500 mg), and 89 percent study participants had more sodium in their diet than recommended.
The results of the study have not yet been published in a scientific journal, but were presented April 6-8. during the annual scientific session of the American College of Cardiology.
The American Heart Association (AHA) recommends that healthy adults consume no more than 2,300 mg of sodium per day. This is equivalent to about a teaspoon of table salt.
Thus, the research participants – about 3 thousand. of men and women over 20 years of age who were diagnosed with cardiovascular diseases – significantly exceeded this norm.
Excessive sodium intake is often thought to be associated with poorer food choices, but a study turns that hypothesis on its head.
People with higher incomes and higher education had the highest sodium intake. The conclusion is that it is not the financial situation that forces us to choose foods that are not favorable for heart health.
True, the authors of the study assume that individuals with higher education and higher incomes were able to more accurately report the amount of sodium they consumed. In their view, this contributed to the unexpected results.
Why is sodium bad for the heart?
The chemical name of table salt is sodium chloride. Sodium is a natural mineral, small amounts of which are essential for human health.
“Sodium helps balance water in the body,” explained Jayne Morgan, MD, cardiologist, MD, clinical director of Piedmont Healthcare Corporation.
“Sodium even supports proper muscle and nerve function,” added a physician who was not involved in the study.
“Salt increases the volume of blood in the body. This increases blood pressure and forces the heart to work harder. Finally, the risk of cardiovascular diseases increases,” said J. Morgan.
Excess sodium has long been linked to hardening of the arteries and atherosclerosis, she noted.
How to reduce salt intake
The results of the study confirm that salt has taken a dangerous place in the modern diet. According to J. Morgan, one of the reasons is that the labeling of food packages is not sufficiently understandable for ordinary people.
According to her, the food market control authorities could “create a standard food product evaluation system so that everyone understands on which side of the health spectrum the chosen food product is.” Then the consumer could make a well-informed decision.”
Monitoring your salt intake is the first step in reducing sodium in your diet. However, this is not a simple process.
Many foods use sodium for reasons other than taste. For example, it can be added to products as a preservative. Many foods that are high in sodium don’t taste salty at all.
“By not reading food labels, people can inadvertently consume too much sodium,” said registered dietitian Michelle Routhenstein.
“For example, an ordinary restaurant meal can contain up to 2,000 mg or more of sodium, which exceeds the recommended amount for people with heart disease,” the specialist warned.
She advised to cook at home more often. Then you will know exactly what ends up on the plate. Choose low-sodium products, use herbs and spices, and read labels, the nutritionist advised.
J. Morgan singled out 4 tips:
– If you crave salt, eat fresh fruit, dark chocolate or almonds instead;
– Limit sauces;
– When cooking, replace salt with herbs and spices;
– Choose fresh foods.
What to replace the salt with
Ms. Routhenstein suggested some ways to replace the salt in food but keep the flavor, for example, you can add a small amount of lemon or grapefruit juice.
“The tangy taste of citrus fruits can trick the taste buds and make food seem saltier than it really is.” The dishes remain aromatic, and the amount of sodium in them is reduced,” the specialist shared the trick.
She also advised seasoning dishes with hot pepper or hot sauce. Of course, if you are not sensitive to spicy food.
Another idea: instead of table salt, you can add garlic powder, oregano or other spices you like.
Dijon mustard or dry mustard powder can add spiciness to marinades and sauces.
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2024-04-10 09:09:43