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Professional
guidance regarding salt. (Salt)
Using salt to season food is a common belief in cooking. Try adding a
dash of sea salt, a spoonful of table salt, or a dab of kosher salt. In
addition to being used as money, salt has also been utilized to preserve food.
However, scientists claim that overindulging in salt presents a serious
threat to public health.
Sodium and chloride are the two minerals that make up table salt. Small
levels of sodium are important for nerve and muscle function as well as the
body's ability to regulate fluids. On the other hand, eating too much salt can
cause hypertension, which is a significant risk factor for cardiovascular
disease.
Research assistant Dr. Tali Elfassy stated,
"So, if we can reduce our blood pressure, that's going to save so many
lives."
"Therefore, lowering blood pressure
will save a great deal of lives," stated Dr. Tali Elfassy, an epidemiology
research assistant professor at the University of Miami Miller School of
Medicine. She pointed out that lowering "sodium is just one tool" in
the fight against high blood pressure.
Federal dietary guidelines recommend that
most persons consume no more than 2,300 mg of sodium per day. For most adults,
1,500 mg daily is the optimal limit, especially for those with high blood
pressure, according to the American Heart Association.
These suggested limits remain the same
whether table salt, kosher salt, or sea salt are used. However, the sodium
content might vary depending on how coarse the salt is. In her private practice
in New York, registered dietitian nutritionist Michelle Routhenstein
specializes in heart health. "The coarser the salt and the bigger the
crystals, the less actual amount fits on the spoon, and therefore the sodium
level will be lower comparatively," she said.
It can be intimidating to cut back on salt consumption
to the suggested amounts. But there are solutions available.
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The misconception that lowering sodium consumption entails cooking bland
food is a significant obstacle to be overcome. Routhenstein stated that she
advises considering the suggestions in a larger context. When reading nutrition
labels, "I have seen in my clients that people are looking for zero
milligrams of sodium," the woman stated. "You don't need a no-salt
diet."
Consider the recommended daily intake of
sodium as a salt budget. According to Routhenstein, people frequently believe
that 150 mg of sodium is too much in a food item. Nonetheless, she added,
"and you have three meals and two snacks, that can be divided as 350
milligrams per meal and 200 milligrams per snack," if you have high blood
pressure and wish to stay within the suggested 1,500 mg.
Setting down the saltshaker is probably not
going to assist with some of the major sources of sodium, according to
Routhenstein and Elfassy. These include packaged goods and prepared foods,
including those that are bought from fast-food businesses and restaurants.
"There are some menu items that have 2,000 to 7,000 milligrams of
sodium," Routhenstein stated.
It can take some research to find
information regarding salt content in meals served at restaurants. Elfassy said
it's unlikely to be listed.
The U.S. Food and Drug Administration states
that certain chain restaurants must provide nutrition information, including
sodium content, upon request. It's also common to find this information online.
It could be challenging to locate the same information, though, for eateries
that are exempt from this rule, like standalone local businesses.
Customers can request that their food be
cooked with less salt. When dining out, consuming fewer portions and putting
half of the food away for the next day might also help cut down on sodium
consumption.
According to Routhenstein, people frequently
aren't aware that they consume a lot of salt in their food. But after adopting
a low-salt eating regimen, taste buds can alter. "You then start
realizing, 'Wow, that tastes overly salty to me,'" She stated
There are ways to flavor meals without using
as much salt. According to Routhenstein, try out many solutions and determine
which ones work the best.
"Using vinegars can help reduce salt
intake and enhance flavor significantly," suggested Routhenstein, who
prepares her own sauce by combining ginger, sesame oil, and balsamic vinegar.
"I use this as an umami soy sauce alternative to mimic teriyaki sauce without
the high sodium level."
Red pepper flakes or low-sodium spicy sauces
may appeal to spice enthusiasts. "You can even go to the grocery store and
buy salt-free mixes (such as) a 21-spice seasoning that's made with parsley,
oregano, cumin, garlic, and paprika," she said, proving that food doesn't
have to be boring. Lime or lemon juice can serve as excellent substitutes.
Modest adjustments can still be beneficial.
"If you're shopping and have two cans of beans ... go for the low-sodium
option," Elfassy said. Another way to lower the salt content of canned
goods is to rinse them before cooking.
Foods high in potassium, such potatoes,
tomatoes, bananas, and tuna, can reduce blood pressure by relaxing blood
vessels and increasing the amount of salt that leaves the body. However,
especially if you have a renal condition, see a medical professional first
about the appropriate potassium intake.
Blood pressure might react extremely quickly
when people can reduce their salt intake, according to Elfassy and
Routhenstein. In fact, a week after implementing those adjustments, blood
pressure can be reduced, according to studies.
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News Articles from the American Heart Association
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