Community Health Heart Healthy Tips Impact of Reducing Salt Intake - February 2010
Impact of Reducing Salt Intake - February 2010
Did you know…
One small change could improve your health dramatically?
Researchers at the University of California studied the potential impact of reducing salt in our diets by as little as 1200 milligrams(mg) of sodium. Using a computer model, they predicted this small change would cut the number of new cases of coronary heart disease each year by 60,000; stroke by 32,000 cases; and heart attacks by 54,000. The annual number of deaths from any cause would be reduced by 44,000 to 92,000.
All segments of the population would benefit, but blacks would benefit proportionately more. Women would benefit particularly from stroke reduction, and older adults would have fewer heart attacks. Younger adults would have lower mortality rates.
The health benefits of reduced salt intake are on par with the benefits of reductions in tobacco use, obesity, and cholesterol levels.
The American Heart Association recommends that the average American should consume less than 2,300 mg of sodium daily, but recommends that older people, blacks and people with high blood pressure need to go even lower -- to under 1,500 mg per day.
Despite these recommendations, the average daily intake of salt for men in the United States is about 4100 mg and women consumed 2900 mg a day, far more than the suggested limit.
What does CPC recommend?
Excess salt can cause or worsen high blood pressure and raises the risk for heart disease.
Only about one-quarter of the salt in the U.S. diet comes directly from the salt shaker. Sodium additives include monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. These are in condiments and seasonings such as Worcestershire sauce, soy sauce, onion salt, garlic salt, and bouillon cubes.
Bacon, s
ausage, ham, and processed meats, as well as canned soups and vegetables are foods that contain high amounts of added sodium. Fast foods are generally very high in sodium.
By reading labels and limiting the amount of pre-packaged convenience foods you eat, you can reduce your salt intake. Eating more fresh fruit and vegetables is another sure way. Although this change is small, it takes some effort to learn the hidden sources of sodium. Is your heart health worth it?
Source: Jan. 20, 2010,