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5 Easy Ways to Cut Back on Salt

Yes, you should still watch your sodium. Here are tips on how to do it.
By
WebMD Weight Loss Clinic - Expert Column

Too much salt in the diet is a bad thing -- or is it?

Most of us have long heard that it's best to go easy on the salt shaker. But a recent study has confused the issue somewhat.

In the study, published in the March 2006 American Journal of Medicine, people who reported eating limited salt were found to be 37% more likely to die of cardiovascular disease (conditions such as stroke and heart disease) than people who ate more salt. The researchers concluded that their findings raise questions, and that further studies are needed.

But, experts say, it's important to keep in mind that this is just one study, compared with scores of others that have found health benefits to avoiding a high-sodium diet.

According to the American Heart Association, 1,500 milligrams of sodium is the ideal daily goal for African-Americans, middle- and older-aged Americans, and people with high blood pressure. The rest should aim for less than 2,300 milligrams of sodium a day -- the equivalent of about 1 teaspoon of salt.

The Salt Connection

New research shows that a high-salt diet may have a negative effect on our bodies' levels of vitamin D -- a vitamin considered important to many aspects of health.

Older women who had high blood pressure caused by salt were found to have lower concentrations of a certain marker of vitamin D than women with normal blood pressure, Myrtle Thierry-Palmer, PhD, a biochemistry professor at Morehouse School of Medicine in Atlanta, tells WebMD.

There is also some evidence that a high-sodium intake increases calcium losses in the urine -- which is bad news for bone density. Too much sodium may also contribute to the development of kidney stones.

And what about heart disease? Research has shown a connection between high-salt intake and an increase in blood pressure in certain people who are considered "salt sensitive."

High blood pressure is a major risk factor for cardiovascular disease. That's important information for the nearly one in three American adults who have high blood pressure, according to the American Heart Association (AHA).

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