Released February 27, 2009
MARION, Ark. ? One easy way to help maintain heart health is to reduce the amount of sodium in food, says VeEtta Simmons, Crittenden County extension agent with the University of Arkansas Division of Agriculture.
"Taking small steps to reduce the salt in your diet can be easy to attain," she says. "It can be as simple as leaving the salt shaker in the cupboard."
But that isn’t the only answer. People should cut down on their overall sodium, not just salt, she says. "Because the two words are used interchangeably, people are often confused about the difference," says Simmons.
Sodium is a mineral that combines with chlorine to form salt. It is a necessary nutrient that helps the body maintain proper fluid balance, regulate blood pressure, transmit nerve impulses and relax muscles. Salt, or sodium chloride, is 40 percent sodium and 60 percent chlorine. It adds extra punch to food and can be unhealthy if consumed in large amounts.
The National Heart, Lung and Blood Institute recommends no more than 2,400 milligrams (mg) of sodium each day, which equals about one teaspoon of salt. The average American consumes about two teaspoons of salt each day - twice the daily recommended amount of sodium. This increased intake often leads to health problems.
High blood pressure, also known as hypertension, is a serious disease affecting one in four adults that causes the heart to work harder than normal to move blood to all parts of the body. People with high blood pressure are at greater risk for a stroke, heart attack, kidney problems and eye problems.
What can be done? "First, decide that you are going to limit your intake and then take action," says Simmons. Here are a few tips to help reduce sodium intake:
- Shop smart. Avoid foods high in sodium, and instead look for foods labeled "reduced sodium," "low sodium," "sodium free," or "no salt added." Reading food labels makes it easy to find low-sodium foods.
- Find alternatives. Fresh, frozen, or canned vegetables without added salt are healthier than processed foods. Choose fruit or veggies as a snack option instead of chips or crackers, or find snack foods low in sodium.
- Keep it simple. Reduce the amount of condiments added to food, such as ketchup, mustard, pickles, and olives. These add extra salt to food.
- Cut back. Instead of salting food, use spices and herbs or low-sodium seasonings like sodium-free bouillon or onion powder, garlic powder, and sodium-free seasoning blends.
It is important to remember that salt is an acquired taste, says Simmons.
"Salt is something you learn to like, and you can unlearn your taste for salt," she says. "Start with small changes and you will slowly lose your desire for the salty taste."
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http://www.uaex.edu/news/february2009/0227salt_intake.htm
Contact: Lamar James, (501) 671-2187, ljames@uaex.edu
