February 15, 2006
Angela Hochreiter, Beth Allen, and Susie Peter of the Healthy Hearts Program celebrate “Go Red For Women” Day on February 3 as part of the American Heart Association’s national movement to empower women to wipe out heart disease, the N
The real news on salt--
What do you have to be concerned about?
by Angela Hochreiter MPH, RD--YKHC's Healthy Hearts Program
Q: I'm pretty healthy. Should I really be worried about using less salt?
A: In some studies, it has shown that the more salt we have in our diets, the greater chance we have for having high blood pressure. And high blood pressure (hypertension) can lead to an increased risk of heart attack and stroke. But there are other factors involved.
First, while reducing salt in our diets makes a difference in blood pressure for some, for others it doesn't.
Second, there have been many studies showing that a high-salt diet increases cardiovascular risk. But there has been only one study linking a low-salt diet to a decreased risk of cardiovascular disease--that study was in a Japanese population where the "low-salt" diet was still more than the average American consumes.
Lastly, even those who suggest a low-salt diet admit that the high blood pressure brought on by salt might only affect some people.
Q: Who might benefit from a low-salt diet?
A: People that are salt-sensitive, which means that when they eat salt, their blood pressure rises dramatically. Elders, people with a family history of hypertension, and often African Americans are more likely to be salt-sensitive. About 26 percent of Americans with normal blood pressure are salt-sensitive and about 58 percent with hypertension are salt-sensitive. For those people, it is important to have no more than 2,400 mg of salt a day (about one teaspoon).
Q: If my blood pressure is okay, do I still need to worry about salt?
A: Yes, even if your blood pressure is okay you should still be concerned about salt. High-salt diets are also related to brittle bones and stomach cancer. The extra salt washes out calcium in the urine while diets high in dried, smoked, salted or pickled foods might damage cells lining the stomach leading to stomach cancer. So just because your blood pressure is okay (about 130/80 or under), having too much salt is not.
Q: So how much salt is too much? How much salt should I have daily?
A: Between half a teaspoon and one teaspoon is a good range to aim for. Most of us eat more salt (also referred to as sodium) than we need and we only need about 500 mg of sodium each day for nerves and muscles to work and for the fluids in our body to be in balance. In general, less than 2,400 mg (about 1 teaspoon) is required for most adults according to the National Institutes of Health.
Q: Why is sodium/salt added to lots of foods? What's the difference between them?
A: We all know that salt makes food taste good, but it also keeps food from spoiling, improves the texture of preserved foods, helps the fermentation in breads and cheeses.
Many times we talk about "salt" and "sodium" like they are the same thing. But actually, sodium is just a part of salt. Salt is about 40 percent sodium and 60 percent chloride (its chemical name is sodium chloride). Sodium is found not only in salt, but also in other items like the flavor enhancer monosodium glutamate (MSG). Some medications also have sodium (two Alka Seltzers have 1,064 mg). It's important to check the nutrition labels for amounts of sodium.
Q: How can I use less salt and still eat good food?
A: Here are some tips: drain and rinse canned vegetables and beans before using them (there's a lot of salt used in the canning process). Try out some different spices and use salt substitutes (like Mrs. Dash) for seasoning. Here are some recommendations:
Allspice--stew, tomatoes, gravy
Basil--salads, soups, sauces
Cayenne pepper--soups, casseroles, cheese sauces, egg dishes
Cinnamon--breads, squash, oatmeal
Cumin--chili, stews, beans
Curry--tomatoes, sauces, rice
Dill--vegetables, potatoes, pasta
Lemon or lime juice--salads, vegetables, sauces
Rosemary--stuffing, potatoes, peas
Sesame--breads, salads, vegetables
Vinegar--tomato sauces, salads, marinades, vegetables
Excerpts from "Has Salt Gotten a Bad Shake?" by Carla Davis, Vegetarian Times, February 2006
In next month's column, we will discuss ways to lower your blood pressure. Also, you can call us at 543-6999 or 1-800-478-4471 ex. 6999 if you want more information about heart disease or just recipes to use with low sodium and high flavor!
Next month: 5 Steps to Lower Your Blood Pressure
February is National Heart Health Month--visit Healthy Hearts (CHSB #236) and pick up a free stylish travel mug!