We are often asked if there is one thing that can be done to improve one’s health. A recent study published in the New England Journal of medicine suggests that reducing salt intake could prevent tens of thousands of strokes and deaths. Computer models estimate that the impact would be similar to other common lifestyle changes such as quitting smoking, losing weight and lowering cholesterol.
Why does salt matter? Research shows that a 3 gram reduction in salt reduces systolic blood pressure. Even a small reduction lowers the risk of death, heart attack and stroke. Researchers predict that lowering salt intake by three grams a day would cut heart disease annually by one third and reduce 100,000 deaths a year.
Reducing salt intake sounds easy enough. It’s a challenge when 75% of dietary salt comes from processed food. Americans consume way too much salt. The American Heart Association published new guidelines calling for reduction of salt intake to 1,500 milligrams or 3.8 grams of salt. Consider that a typical sandwich with 2 slices of bread and meat or peanut butter has about half of the recommended amount. Typically, the average adult male consumes 10 grams of salt a day (U.S. National Health and Nutrition Examination Survey)!
What can you do? Here are some tips from the National Institute for Health.
- Buy fresh, plain frozen, or canned "with no salt added" vegetables.
- Use fresh poultry, fish, and lean meat, rather than canned or processed types.
- Use herbs, spices, and salt-free seasoning blends in cooking and at the table.
- Cook rice, pasta, and hot cereals without salt.
- Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
- Choose "convenience" foods that are lower in sodium
- Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressing.
- Rinse canned foods, such as tuna, to remove some sodium.
- When available, buy low- or reduced-sodium, or no-salt-added versions of foods.
- Choose ready-to-eat breakfast cereals that are lower in sodium.