5 Easy Ways to Cut Back on Salt
Yes, you should still watch your sodium. Here are tips on how to do it.
Too much salt in the diet is a bad thing -- or is
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
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
Studies have shown that cutting back on salt can lower blood pressure in
people with and without high blood pressure, according to a statement from the
"Reduced salt intake can blunt the rise in blood pressure that occurs
with age and reduce the risk of atherosclerotic cardiovascular disease events
and congestive heart failure," according to
the January 2006 statement.
Here's something baby boomers need to know: People tend to become more
sensitive to sodium as they get older. Likewise, their blood pressure is more
likely to drop when they cut back on salt in their later years.
Further, sodium may increase the risk for stroke even beyond its affect on
blood pressure, according to research reported at the 2005 American Stroke
Association International Conference.
The risk of stroke was higher in people who ate more sodium, regardless of
their blood pressure, reported researchers. Their results also showed that
people who took in more than 4,000 milligrams of sodium a day almost doubled
their stroke risk compared with those getting 2,400 milligrams or less.