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We've been bombarded for more than two decades with scientists and doctors telling us to eat less salt. Statistics show that those eating excessive salt in their diets are far more likely to suffer from cardiovascular problems, but as with any nutritional or diet information, moderation and balance is the key. Everyone is familiar with the active salt intake in hot countries like Mexico and Spain, where more salt is lost through perspiration, so it should come as no surprise that too little salt can also be a problem.
A study in the November 23 issue of JAMA shows that too high or too low sodium levels in urine carries a far higher risk for cardiovascular events (for higher levels), or cardiovascular death and hospitalization for congestive heart failure for lower levels.
Researchers also found higher estimated urinary potassium excretion was associated with a reduced risk of stroke.
The exact daily recommended salt intake is still not precisely clear, and would be an academic number, since it would be fairly difficult for the average person to accurately measure how much salt they eat on a day to day basis. A lot would also depend on the climate they live in and how active they are.
Researchers say that :
"Clarifying the optimal daily intake of sodium is particularly important in patients with established Cardiovascular (CV) disease, where it has been inadequately studied. Patients with CV disease may be especially vulnerable to the CV effects of high and low sodium intake and are most likely to receive recommendations on restricting sodium intake."
The authors also note that the optimal level of daily potassium intake, a proposed modifier of the association between sodium intake and CV disease, has not been established.
As with everything in life, moderation is key. The same applies to sodium intake, which is fine, even healthy, if consumed in moderation (about 24,000 milligrams a day). But in order to keep your salt intake at a healthy level, you need to know the salt content of the foods you eat.
To give you some general guidelines, the following foods are listed from high-salt to low
-Processed, store-prepared foods, fast food and snack foods (chips, popcorn, jerky, etc.). Read these labels. Salt content is often masked by these names: sodium bicarbonate, disodium phosphate, baking powder, baking soda, sodium nitrate, sodium alginate.
-Table Salt, Condiments: 1 tsp of salt contains about 2,300 mg of sodium. Add a salty condiment (ketchup, mustard, salad dressings, mayonnaise, soy sauce etc.) and you’ve probably over-exceeded your day’s recommended salt intake.
-Uncooked Foods: Have natural sodium Dairy products, shellfish, bacon, ham are naturally higher with sodium.
-Green Foods: Fruits and vegetables are low in sodium and contain potassium, which helps regulate sodium intake.
You can read more about the salt debate in my recent article, published on http:www. HealthyAnswers.com, ( http://www.healthyanswers.com/general_articles/2011/06/the-salt-debate-how-much-is-healthy/)
Also, since sodium intake is related to blood pressure, here’s another of my articles, which was published today, on how to to lower blood pressure naturally. http://www.healthyanswers.com/blood-sugar/2011/11/lower-blood-pressure-naturally/
I hope these help!
Most people get too much salt, fat and sugar in their diets.
People need to take better control of their health.
Granted I do not read Lancet or other medical publications, but it seems to me that there should be an addition to the statement that salt raises blood pressure. That addition being "to those sensitive to it." One day you hear it is bad, the next day that it is not so bad. Tomorrow we will be told that breathing causes death.
Natural salt is great for health. Man made chemical salt is bad for health.
moderation balance ; some years ago i suugested that God or Nature allready knows more than science will ever know;
its crucial for people at university not to become a ping pong like wall st on eday up on eday down one day overenthusiastic positive one day underenthusiatic negative
;before releasing a study researchers should prepare acaution for th emedia and most especially the capitalist bosses about meaning; its one thing for our scientific " clergy" at universities to consider nuances for hours and quite another for capitalist bosses to slap labels on food or into drug ads
scientists in this field are like th efinancial crisis corrections after corrections needing to b emade without solving the underlying causenamely capitalism is incomplete we cannot solve a problem created by usury with more usury
similaryly medical science cannot comprehend nutrition or whatever without correcting unspoken assumptions about measurement theory and hegemony of theory;
comprehending the omniscience of God is a part of health care
The evidence is mounting! Please see our article "Both restriction and high salt intake may result in cardiovascular disease", Thursday, June 2, 2011 at http://www.aciditytheory.blogspot.com
Carlos Monteiro
increase your potassium intake and as you decrease your sodium intake about 2-1 ration potassium to sodium