Cutting the Salt Intake

I recently read in article on USA Today website regarding salt and figured I would post some comments about the article. Salt is not only table salt but it is Sodium found in almost every food especially frozen foods, chips and fast foods. Very important that you look on the nutrition label and keep track of the sodium amount. Sodium increases water retention in the body so you weight more, increases blood pressure levels, may lead to kidney failure and clogs the blood arteries.

Most recently, a study published in the journal Stroke made headlines confirming a direct link between sodium intake and increased stroke risk. The Institute of Medicine estimates that 100,000 deaths a year could be prevented with population-wide sodium reductions. And while the U.S. Dietary Guideline’s sodium cap is 2,300 milligrams, the American Heart Association has lowered its recommendation to no more than 1,500 milligrams a day. That’s less than one teaspoon of salt. But most of us are getting at least double that — a whopping average of over 3,400 mg. daily.

• An estimate of over 100,000 deaths per year could be prevented just but a reduction of sodium. This is a powerful statement and eye opening that this amount is as high as it is. The recommended amount for sodium intake is about 1,500 mg a day. However on average people are consuming 3,400 over twice the recommended amount.

Things to do to lower your sodium intake according to the USA Today article:

1. Focus on fresh
Up to 75% of the sodium we eat comes from prepared and processed foods, so simply cooking at home from fresh, minimally processed ingredients will give you a big head start. For example, pre-cooked seasoned chicken breast can have more than 500 mg. sodium in 3 ounces. If you buy it fresh and season and cook it yourself, even if you use some salt, it will likely have half the sodium.

2. Boost flavor healthfully
Instead of leaning on salt for flavor, amp up healthy seasonings such as citrus and citrus zest, fresh and dried herbs, ground spices, chile peppers, vinegars, onion, garlic, and ginger.

3. Buy low-sodium
When you do use products in cans or jars, buy the low-sodium or no-salt-added versions. You can always add other seasoning and even add a touch of salt if necessary, but this way you are in control of how much.

4. Add salt sparingly and reduce incrementally
Don’t think “all or nothing.” A little salt can go a long way in terms of boosting flavor and there’s no need to eliminate it completely. Cut back a step at a time so your taste buds can adapt, starting with three-fourths of the salt you might typically use, then reduce to half over time.

Foods with high sodium levels according to WebMD:

• Frozen dinners= 787 mgs per dinner
• Cereals= 250 mgs of sodium per cup
• Vegetable juices= 479 mgs of sodium per cup
• Canned vegetables=730 mgs per can
• Packed deli meat=363 mgs
• Soy Sauce= 1,024 mgs

Most of these foods almost reach our recommended daily intake of 1,500 mgs of sodium a day. There are such as fast foods burgers and fries which exceeds our daily intake in one serving.

Things that you can do to start limiting your salt intake:

• Don’t go cold turkey and cut all the sodium out at one time. However, make smalls strides to cutting it. Every day try to reduce your sodium intake by 3-5 mg.
• Use garlic salt or sea salt as a substitute.
• Avoid eating frozen foods and eat fresh foods instead.
• Drink more water to help flush the sodium out of your body. Drinking water helps to flush the sodium out of your kidneys when filtered.

Lets spread the word today and help reduce the illness and death toll by educating friends, family, coworkers on some of the health benefits of reducing sodium intake.

Thank you for reading as always!! -LJayHealth

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