American Heart Association (AHA) It is recommended Adults who do not have heart disease or are not known to be at risk for heart disease should limit their sodium intake to no more than 2,300 mg per day. This is equivalent to a teaspoon of table salt.

The average person with heart disease in the study had nearly 1,000 mg above that level.

The study used data from 3,170 participants from the Centers for Disease Control. Nyanes study. These samples included men and women over the age of 20 who had been diagnosed with cardiovascular disease.

The majority of this group were over 65 years old, white, and had a high school education level or less. Just over half (56.4%) of the participants were overweight, with an average daily calorie intake of 1,862 calories.

Excessive sodium intake is often thought to be the result of fewer food choices, but this study overturns that assumption.

The groups with the highest sodium intake were those with higher income levels and a college degree or higher.

The study authors suggest that people with higher education and income levels may have been better able to report their sodium intake, which may have contributed to the surprising results.

The chemical name of table salt is sodium chloride. Sodium is a naturally occurring mineral that is necessary for human health in small amounts.

“Sodium helps balance water in the body,” explains cardiologist Jane Morgan, M.D., clinical director at Piedmont Healthcare Corporation in Atlanta, Georgia. “It also supports the proper functioning of muscles and nerves.” (Dr. Morgan was not involved in this study.)

“There’s a saying in medicine: ‘Where sodium goes, water follows,'” she said. Today’s medical news.

“This is why salt increases the amount of blood in your body. The effect of this is an increase in blood pressure. When blood pressure increases, your heart works harder, ultimately increasing your risk of heart disease,” says Dr. Morgan. said.

Dr. Morgan pointed out that excess sodium has long been associated with hardening and stiffness of the arteries. atherosclerosis.

important body the study We investigated why so many people ask for salt.

Michelle Ruthenstein, registered dietitian at EntirelyNourished.com, said, “The consistent overconsumption of sodium across the socio-economic spectrum shows that factors other than access to resources influence sodium intake.” “This suggests that there is a possibility of giving.” MNT. Ruthenstein was not involved in the research.

Dr. Rosenstein said this is due to “the widespread availability and sale of convenient high-sodium processed foods, cultural eating habits that favor salty foods, and limited awareness and education about the health risks associated with excessive sodium intake.” ”, he suggested.

Morgan agreed and went a step further, saying:

“This is great evidence of the pervasiveness of the Western diet and the desire for salt and ‘flavour’. This also reflects the fact that sodium is easily found and available in many food products, even when purchasing “healthy” options. ”

Dr Morgan added that packaging and labels are not easily understood by the average consumer.

She said, for example, the Food and Drug Administration “could create a standard rating system for foods that would help everyone understand where their food choices fall on the spectrum of health.” That way, consumers can make truly informed decisions. ”

Tracking your salt intake is the first step to reducing sodium consumption, but it can be difficult to know how much sodium you’re actually consuming.

Many foods contain sodium Reasons other than saltiness. It can be used in baking, thickening, meat curing, moisturizing, and as a preservative. Many foods high in sodium don’t taste salty at all.

“If we don’t actively scrutinize food labels and pay attention to sodium levels, people can inadvertently consume too much,” Rosenstein said.

“Individuals may not be aware of the sodium content in their diet even before considering using a salt shaker,” Rothenstein added. “For example, a typical restaurant meal can contain more than 2,000 mg of sodium, which exceeds the recommended intake for people with heart disease.”

Ruthenstein recommended the following tips to reduce sodium intake.

“You can reduce your dietary salt intake by cooking at home with fresh ingredients, choosing low-salt options, using herbs and spices for flavor, reading labels, and avoiding processed foods. Focus on being aware of hidden salt content. When eating out, ask for sauces or dressings on the side, choose grilled or steamed options instead of fried, and eat meals without added salt. By requesting pre-prepared meals, you can reduce your sodium intake and make heart-healthy choices.”

“These simple adjustments can go a long way in reducing your overall sodium intake and [you’re] I still enjoy good food,” Rosenstein said.

Dr. Morgan offered four simple principles to keep in mind.

• Choose fresh ingredients.
• Limit side sauces, including salad dressings: barbecue, soy, teriyaki, ketchup, etc.
• Use salt instead of other herbs and spices when cooking.
• If you’re craving salt, try fresh fruit, dark chocolate, or almonds instead.

Rosenstein suggested several ways to replace salt in foods and maintain flavor, such as adding a little lemon or grapefruit juice to recipes.

“The tangy taste of citrus fruit can trick your taste buds into thinking it’s saltier than it actually is, allowing you to reduce the sodium content and still preserve the flavor of your dish,” she says. I did.

Additionally, Rothenstein insisted on spiciness, incorporating chili peppers and hot sauce into his dishes depending on his taste.

Instead of a tabletop salt shaker, you can also use a shaker of garlic powder (not garlic salt, which contains sodium), oregano, or your other favorite powder.

“Dijon mustard, whole-grain mustard, or dry mustard powder can add acidity and depth to dressings, marinades, and sauces. Incorporating mustard into vinaigrettes, sandwich spreads, or rubs adds flavor without relying on sodium. “You can add a twist,” Rosenstein suggested.