Reduce Salt Intake To Reduce Heart Disease Risk
If you want to reduce heart disease risk, then you can consider reducing sodium in your meals especially if you tend to go for salty foods. A recent study showed that the reduction of sodium can result in a lowering of risk of cardiovascular disease risk by as high as 25 to 30%. This is considered significant as it is considerably higher than what most advocates of low sodum diets previously believed.
The study is published in the April 2007 British Medical Journal. Two previous investigations, reported in 1992 and 1997, had shown that when some of the participants were counseled to reduce sodium, average blood pressure levels fell. Researchers then checked back to see if these participants followed the advice 10 to 15 years later. They were. The findings of the study showed that they were still following the advise. And amazingly, their risk to suffering a heart attack, stroke or other complications of cardiovascular disease drop by as much as one third.
Recent studies show that excessive sodium can also stiffen artery walls and may even damage heart muscle. Too much sodium may also be aggravate insulin resistance, a risk factor for both type 2 diabetes and cardiovascular disease.
So how much salt is considered safe? Federal experts recommend a maximum of 2,300 milligrams (mg) a day, equivalent to the amount in a teaspoon of table salt. Unfortunately, most Americans still consume about 3,375 mg of sodium a day. French fries, for one, often come high in salt.
While processed foods are no good, the good news is that more of them are now being produced in low-salt versions. In my own experience, I have managed to reduce my salt cravings by not adding too much in my cooking. I’ve recognised that salt can be addictive. The only way is a gradual cut back, so that I can adjust my taste buds.
If you have been stuffing yourself with salt laden potato chips or french fries, cutting down to zero sodium intake can be a rather difficult exercise. Here are some salt solutions to help you ease into a low sodium diet:
1. Cut the amount of salt you use when you follow recipes by a third.
2. Use a teaspoon, instead of a tablespoon, of salt while cooking to prevent adding more than required.
3. Cut back on canned food as these contain plenty of salt.
4. If you need to use packet seasoning, use only half to three quarters of the entire packet.
5. Buy foods that state that no salt was added.
6. Eat less of preserved foods, such as ham and sausages.
7. Limit eating at fast food outlets or restaurants that serve foods high in salt.
8. Ask for less salt when ordering food out.
