Salt, a Key Cause of Heart Attack and Stroke, Cut it Out.

Salt, a Key Cause of Heart Attack and Stroke, Cut it Out.

Salt, a Key Cause of Heart Attack and Stroke, Cut it Out.

Most of the salt that Americans consume comes from processed foods and restaurant meals, and is not added at the table or in home-cooked dishes, a new study finds.

The findings, published online in the American Heart Association journal Circulation, indicate only 10% of salt in the diets of 450 Americans came from food prepared at home. About 50% of that was added at the table.

But restaurant meals and processed foods accounted for nearly 75% of the participants’ salt intake

“Telling patients to lay off the salt shaker is not enough,” says Dr. Lisa J. Harnack, lead author of the study and a professor at the University of Minnesota in Minneapolis.

“Rather, commercially processed and restaurant foods should be the primary focus when educating patients on strategies for lowering sodium in the diet. Food manufacturers and restaurants should be encouraged to lower the sodium content in their food products to support Americans in consuming a diet consistent with sodium intake recommendations.”

The average American adult consumes far more sodium daily than the recommended maximum of 2,300 milligrams, researchers say. Sodium is an important contributor to high blood pressure, a Key cause of heart attack and stroke.

To get a clear picture of Americans’ swooning love affair with salt, Dr. Harnack’s team recruited 150 participants ages 18-74 in each of these 3 cities:

  • Birmingham, AL.
  • Minneapolis, MN.
  • Palo Alto, CA.

50% the participants were male, and 50% were female.

Equal percentages of the participants were:

  • Non-Hispanic white
  • Hispanic
  • African-American
  • Asian

Participants visited a clinic once at the beginning of the study and then kept records of daily food intake for 4 days, which they reported to researchers in 4 telephone interviews. They also provided samples of salt to replicate the amount they added to food at home.

Across age groups, the researchers found similar intakes of dietary sodium: an average of 3,501 mg per day, that higher than recommended daily maximum of 2,300 mg or  about a teaspoonful for healthy adults. This average even more dramatically exceeds the 1,500 mg daily limit recommended for 70% of American adults based on their age, race or ethnicity, or existing high blood pressure.

In addition to restaurants and processed foods found in stores, the researchers found that the most common sources of dietary sodium were:

  • Sodium naturally found in food (14.2%)
  • Sodium added in home food preparation 5.6%)
  • Sodium added to food at the table (4.9%)
  • Sodium in home tap water, dietary supplements, and antacids accounted for less than 0.5% of total intake

Sodium can be difficult to avoid, especially when people eat a lot of processed food from grocery stores or restaurants. To address this serious health threat, the Institute of Medicine recommends gradually decreasing sodium levels in commercially processed foods.

According to the American Heart Association, restaurant and prepackaged food companies must be a part of the solution to reduce sodium and give Americans the healthy options they need and deserve.

The AHA encourages packaged food companies and restaurants to reduce the sodium in their products to help make meaningful impact on the health of all Americans. The association has developed a sodium reduction campaign to help.

But there’s much consumers can do for themselves, Dr. Harnack says.

“If you’re aiming to limit your sodium intake to the recommended level of less than 2,300 milligrams per day, you will need to choose foods wisely when grocery shopping and dining out,” she notes.

“For packaged foods, the nutrition fact panel may be useful in identifying lower sodium products, and for menu items diners can request sodium content information. Also, if you frequently add salt to food at the table or in home food preparation, consider using less.”

A recent Centers for Disease Control and Prevention (CDC) Morbidity and Mortality Weekly Report shows that more than 89% of adults and 90% of children exceed the recommended limits for sodium, not including salt added to food at the table.

This includes more than 75% of these at-risk populations:

  • Adults over age 50
  • African-Americans
  • People diagnosed with either hypertension or pre-hypertension

The authors observed excessive sodium intake in all demographic groups. But they found that such intake was more common in men than in women (98% Vs 80%), and in white adults than in black adults (90% Vs 85%).

They also found that Americans ages 19-50 had the highest sodium consumption as well as the highest calorie consumption.

More information about the risks of dietary sodium and ways to reduce it can be found on this CDC Website.

Eat healthy, Be healthy, Live lively.

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Paul Ebeling

Paul A. Ebeling, polymath, excels in diverse fields of knowledge. Pattern Recognition Analyst in Equities, Commodities and Foreign Exchange and author of “The Red Roadmaster’s Technical Report” on the US Major Market Indices™, a highly regarded, weekly financial market letter, he is also a philosopher, issuing insights on a wide range of subjects to a following of over 250,000 cohorts. An international audience of opinion makers, business leaders, and global organizations recognizes Ebeling as an expert.

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