Health

The big advantage of cutting even a little salt

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The amount of salt that people can safely consume has been involved in controversy for a century, and the debate is unlikely to be resolved immediately. Scores from various quality studies related to sodium intake and health rock the pendulum back and forth, hampering regulations to limit sodium in most over-the-counter foods. Some people are particularly sensitive to the ability of sodium to raise blood pressure, but given how common high blood pressure is already common and how difficult it is to avoid excessive salt consumption, many experts say. The safest approach claims to be an overall reduction in sodium levels for cooked and processed foods.

Over 14 million British people have high blood pressure. hindrance This increases the risk of heart attack and stroke, and for many people is exacerbated by excessive sodium intake. A rise in blood pressure of only 4 millimeters (for example, 130 mm to 134 mm of mercury) can endanger the health of some people. Blood pressure in people who are particularly sensitive to salt can rise by more than 10 millimeters in mercury. A typical high-salt diet. In 2010, a team at Stanford University reduced systolic blood pressure by only 1.25 mm of mercury, resulting in about 1 million strokes and heart attacks when reducing about 350 milligrams of sodium (less than one-sixth teaspoon) per day. I presumed that it could be avoided.

A new study conducted in 600 villages in rural China with 20,995 people known to be at high risk of stroke found that using low-sodium salt instead of regular table salt during average follow-up. The rate of death associated with cardiovascular events has been shown to be significantly reduced for less than 5 years.

Protection occurred in households using modified table salt in which potassium chloride was replaced by 30% of sodium chloride, even though the use of other abundant sodium sources such as soy sauce and MSG remained unchanged. Fifteen years ago, a similar study of elderly Taiwanese veterans using potassium-rich salts reduced cardiovascular mortality by 41% within three years.

Currently, the amount of sodium in a typical American diet is more than one-third of the 2,300 mg daily limit recommended by the American Heart Association for healthy people, twice that of the association. The above amount is 1,500 mg. I think it’s perfect for people with high blood pressure. These recommended amounts provide a large safety margin, as the actual physiological requirement for sodium is only 220 mg per day.


Salt has become a veteran doctor for treating heart disease, high blood pressure and kidney disease, among other fatal disorders.

Human species have evolved on a very low sodium diet of 200-600 mg daily. In fact, our body is designed to save sodium and get rid of potassium. This explains why a high-sodium diet is a problem. The body retains excess sodium, increasing the potential for adverse effects.

Prior to refrigeration, salt was highly valued for its ability to store food and was so highly valued that it was used as a currency. But now salt has become a veteran doctor for treating heart disease, high blood pressure, kidney disease and other deadly disorders. Doctors have long argued that Americans should consume less salt, but the circle of regulatory action spins at the pace of glaciers, and it’s just as difficult to fix people’s taste buds.

How is the food industry working on salt?

Back in 1979, an advisory group commissioned by the Food and Drug Administration recommended revisiting the status of salt as “generally recognized as safe.” However, authorities only called on the food industry to voluntarily reduce the amount of salt used in over-the-counter foods. Now, at least the amount of sodium in packaged foods has been added to the nutrition label, allowing consumers to reach out if they take the time to compare brands before heading to the checkout counter.

The ongoing issue of salt is thoroughly discussed in a good book published last year. Salt Wars fights for the biggest murderer in the American dietBy Michael F. Jacobson, a former managing director of the Center for Public Interest Sciences, a consumer advocacy group based in Washington, DC.

Without waiting for the regulator’s hammer, Jacobson tells me: There are many tricks that businesses can use. “

In cooking, try salting the finished product instead of adding salt when preparing the recipe. This allows you to satisfy your taste buds with significantly less salt.

(Getty / iStock)

Tips for reducing sodium

Companies have found that not fanfare about it, such as gradually lowering the sodium content of the product and not claiming it to be “low sodium,” actually promotes consumer acceptance. Most people aren’t even aware of the change. But you may not have to wait for the company to get the job done. For example, the salt content of many canned foods, such as beans, can be reduced by rinsing with a colander. Or, before adding the soup and heating it in the microwave or pot, I first put fresh spinach and other quick-cooked or cooked vegetables in a bowl or pot and dilute the salt with canned soup. Try the trick.

If you want to reduce sodium and improve your health, the trick is to keep the turkey cool. I and many others have found it relatively easy to reduce their preference for high salt by gradually using high salt and reducing their consumption. Once the taste buds are adjusted, the high-salt foods you once enjoyed are more likely to resist, perhaps with an unpleasant salty taste.

In cooking, try salting the finished product instead of adding salt when preparing the recipe. This allows you to satisfy your taste buds with significantly less salt. Seasoned foods with citrus juices, hot pepper flakes, or other stimulating herbs and spices can greatly help reduce salt. You can also reduce your bread intake. As a category, bread and other bakery products contribute more to American sodium intake than any other food.

But even greater contributions are most likely to come from food cooked in what Jacobson calls a salty minefield. The day after eating at the restaurant, I noticed that I gained about 2 pounds. This isn’t because you ate an extra two pounds of food, but because the extra salt in what you ate keeps that amount of water in your body.

Instead of government regulations limiting sodium, consumers may consider writing to the producers of their favorite products and asking them to consider reducing the amount of salt they use.

This article was originally New York Times

The big advantage of cutting even a little salt

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