Too Much Salt Can Lead to Heart Disease and Strokes
According to a new study on bmj.com, a diet high in salt can lead to more than just high blood pressure. It can also up the chances of stroke and heart disease.
The World Health Organization recommends one tablespoon of salt a day. Most people get more than two tablespoons. Reducing salt intake from two tablespoons to one can result in a 23% lower rate of stroke and a 17% lower rate of heart disease.
But salt in the diet can be sneaky, and many people have no idea of how much they're getting in a day. Here are a few tips to reduce salt in the diet:
Check labels for sodium when shopping. Choose canned foods that are low sodium or try to use fresh ingredients whenever possible. For sauces, compare salt levels between brands and try to limit the amount of high-sodium sauces you use. Ketchup, soy sauce, mayonnaise and pasta sauce usually have high salt levels, but some brands are worse than others.
Eat at home more often. Since many restaurant foods include a lot of salt, spending time in the kitchen can help you control how much you're actually getting. Instead of cooking with salt, use fresh herbs, pepper, wine and other healthier options to flavor food. The book The Flavor Bible: The Essential Guide to Culinary Creativity, Based on the Wisdom of America's Most Imaginative Chefs by Karen Page and Andrew Dorenburg is a good place to learn about which spices match well with specific foods.
In restaurants, ask for low salt or no-salt dishes. Chefs and waiters will usually suggest healthy options or adjust the dish if you ask.
Watch out for sneaky salt sources. Breads, soups, juices, cereals and salad dressings can all be hidden sources of salt. Making these things at home, where you can control the sodium content, or limiting how much you eat them at a restaurant can help avoid overdoing the salt.
Making a few small changes in your diet can drastically decrease the amount of salt you're consuming, leaving you healthier in the short term and less likely to have a stroke or heart disease in the long run.
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