Monday, April 19, 2010
Gradually reduce the salt prevent from hypertension and heart disease. Cutting salt reduces blood pressure, a key factor contributing to heart attacks and stroke.Healthy 19- to 50-year-old adults should consume 3.8 grams of salt a day. Any more can, in some people, lead to high blood pressure, which in turn causes stroke, heart and kidney disease. The most salt anyone should eat a day is 5.8 grams. Almost everyone gets more than this U.S. men's median intake of salt is between 7.8 and 11.8 grams per day, and women take in between 5.8 and 7.8 grams every day.
High level of salt intake health conditions
Excessive sodium intake has also been linked to other conditions, such as:
- Heart failure
- Kidney problems and kidney stones
- Oedema
- Stroke
- Gastric cancer
- Left ventricular hypertrophy
- Osteoporosis
Reducing salt in your diet
High-sodium diets are linked to an increase in blood pressure and a higher risk for heart disease and stroke. Reducing the amount of sodium you consume can help lower high blood pressure or prevent it from developing in the first place. Keeping your blood pressure at healthy levels is important, because high blood pressure can lead to heart attacks or stroke.
Follow a healthy diet that is low in sodium (salt) and saturated fat. Don't cook with salt, avoid prepared foods that are high in sodium, and don't add salt when you're eating. Keep fat calories to fewer than 30% of the total calories you take in during a day. Your doctor can help you create a diet plan that is right for you.
Tips for reducing salt in the diet
- Choose fresh, frozen or canned food items without added salts.
- Select unsalted nuts or seeds, dried beans, peas and lentils.
- Limit salty snacks like chips and pretzels.
- Avoid adding salt and canned vegetables to homemade dishes.
- Select unsalted, lower sodium, fat-free broths, bouillons or soups.
- Select fat-free or low-fat milk, low-sodium, low-fat cheeses and low-fat yogurt.
- Learn to use spices and herbs to enhance the taste of your food. Most spices naturally contain very small amounts of sodium.
- Add fresh lemon juice instead of salt to fish and vegetables.
- Specify how you want your food prepared when dining out. Ask for your dish to be prepared without salt.
- Don't use the salt shaker. Use the pepper shaker or mill.
posted by emedinfo
@11:10 PM
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