A recently published study has presented more evidence for decreasing salt consumption. Using a meta-analysis of seven studies previously published in the journal Clinical Nutrition, researchers found a positive association between salt consumption and new cases of stomach cancer.
Discussions about salt are not new. Over the years, dietary salt has been implicated in other health conditions such as high blood pressure, stroke, and kidney disease.
Is salt all bad? No. Salt contains sodium, one of the electrolytes that everyone needs to stay hydrated and keep bodily systems working well. And sodium occurs naturally in some foods, just not in high amounts.
Often the two termssalt and sodiumare used interchangeably. The salt in the shaker, however, is actually sodium chloride, which is 40 percent sodium and 60 percent chloride. That being said, problems arise when people consume too much sodium or sodium-containing ingredients.
According to the Center for Disease Control and Prevention (CDC), Americans consume approximately 3400 milligrams of sodium daily. In one teaspoons of salt there are 2300 milligrams of sodium. The daily limit set by the current Dietary Guidelines for most healthy folks is 2300 milligrams, the amount in that one teaspoon. However, if a person has certain risk factors such as being over 50 years of age, African American, having high blood pressure or diabetes or kidney disease, then the recommendation drops to 1500 milligrams per day.
Toss out the salt shaker? Maybe, if one is a heavy-handed shaker! Much of the sodium that we consume comes from the salt in processed and restaurant foods, not from what we add at the table. Soup, salad dressings, processed cheese slices, boxed rice combos, breads, and cereals are all sources of sodium consumed during the day. Add these items to the foods eaten away from home and the milligrams of sodium can skyrocket.
To cut back on salt and sodium, read labels. Check serving sizes and determine how much sodium is eaten at each meal. One can easily reduce the salt and increase the flavor by buying fresh foods and seasoning with herbs and spices instead of salt. If you eat out often, ask about lower sodium options. Those who eat at fast food restaurants may find company websites helpful--MacDonalds offers several suggestions on decreasing sodium intake for their patrons.
Want more suggestions? Check out the Dash Diet . A fat reduction overview can help you produce a clear summarize of what you demand to focus on to carry out your fat loss purpose if you're a starter; or serve as a reminder for these who are at an intermediate or more boost stage of their weight loss plan. Applying are seven steps that can serve as suggestions for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have tricked people into thinking that it is the same, but most diets and weight loss programs only work by leading to a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. This is a great eating plan that helps people reduce blood pressure and improve health with low sodium options. In addition to being endorsed by several health institutions, this diet has been ranked as the best and healthiest diet plan by US News and World Reports for the past two years.
A small amount of salt added at the table may not make a big difference in ones overall health. But processed foods and meals away from home can quickly increase sodium intake. Be smart and choose lower sodium options! (Note: pregnancy changes sodium needs. Check with your doctor for appropriate sodium levels.)
Photo Credit: Carlos Porto/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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