heartdiseasefacts.com
[ad_1]
- A new study has found that replacing table salt with salt alternatives may reduce the risk of death from heart disease.
- Salt substitution was found to have similar effects to blood pressure medications.
- Experts say salt replacements may help control blood pressure and reduce the strain on the heart.
- Salt substitution aside, you can reduce your salt intake by limiting fast food and cooking more at home.
Salt may be a delicious way to add flavor to your food, but too much can be bad for your heart health.
A new study has found that using salt substitutes to reduce your sodium intake may lower your risk of dying from heart disease.
A systematic review of 16 randomized controlled trials (lasting at least 6 months) published in the Annals of Internal Medicine found that the use of salt substitutes during cooking was associated with a lower risk of premature death from cardiovascular disease. It was found to be associated with a decline in
Salt substitution was also associated with lower blood pressure and had similar effects to blood pressure medications.
The study compared the effectiveness of table salt, also known as sodium chloride, and a salt substitute consisting of 25% to 30% potassium chloride and 60% to 75% sodium chloride.
Michelle Ruthenstein, preventive cardiology nutritionist at Entirely Nourished, says these results are what she expected.
“This finding is not surprising as there is already clinical research showing that high-sodium diets are associated with cardiovascular disease, as they negatively impact blood pressure and the health, function and integrity of blood vessels. ” she explains. “Excessive salt intake can increase blood pressure, damage arteries, and cause fluid retention, all of which increase the risk of cardiovascular disease.”
Chelsea Johnson, MS, RD, LD, CBC, a registered dietitian at Memorial Hermann, agrees.
She says the association between salt intake and increased blood pressure is one of the biggest risk factors for heart-related events.
“Therefore, reducing salt in the diet may improve blood pressure to healthier levels, which in turn may reduce the risk of cardiovascular events,” she speculates.
Salt may be a popular seasoning, but it’s not the only way to add flavor to your food. Potassium chloride is also one of its substitutes.
“Salt substitution simply means replacing some or all of the table salt in a person’s diet with an alternative that is lower in sodium or contains other minerals,” Rosenstein says. explains.
Common examples include potassium chloride, magnesium chloride, and certain herbs and spices.
“Simply put, salt substitutes containing potassium chloride can help lower cardiovascular risk factors by lowering sodium intake while increasing potassium concentrations. This helps control blood pressure and puts stress on the heart muscle. Rosenstein speculates that
So, if you’re looking for ways to reduce your sodium intake, what should you do?
First, it may be helpful to know how much sodium is considered healthy.
According to the American Heart Association, the recommended daily amount of sodium is 2300 mg/day, and the ideal limit is 1500 mg/day.
Routhenstein adds that if you have high blood pressure or cardiovascular disease, it’s recommended to limit your sodium intake to less than 350 to 500 mg per serving.
“Please consider a gradual transition.” [to salt substitutes] “Assess how much you need and how it affects your enjoyment of the food,” she suggests.
However, it is important to note that salt substitution is also not used in large quantities.
“Consuming too much potassium chloride, which is commonly found in salt substitutes, can cause hyperkalemia, which can lead to symptoms such as arrhythmias and cardiogenic shock,” Dr. Rosenstein warns.
As always with nutrition, moderation is key.
Salt substitutes aside, what else can you do to reduce your salt intake?
“Salt in Americans’ diets typically comes from processed and packaged foods, as well as restaurant and fast food meals, so the more food you can prepare at home, the better,” Johnson points out. Masu.
You should also consider removing table salt from your diet to reduce your chances of using it. Johnson recommends relying on other herbs and spices instead.
Ruthenstein agrees. “Rather than relying solely on salt substitutes, consider adding fresh herbs, spices, and citrus juices to your dishes.
“These can add depth and complexity to meals without relying on salt. Experiment with different combinations to create delicious and satisfying dishes,” she suggests.
When purchasing cooking sauces, ready-made products, and other processed foods, it’s also a good idea to look for labels that say “reduced sodium,” “reduced sodium,” or “no added salt.”
However, there is a word of warning. Johnson says to be considered low-sodium, a food must contain less than 140 milligrams of sodium per serving, so be sure to check the label.
Finally, you can combine foods high in sodium with foods rich in potassium, such as beets, edamame, regular potatoes, beans, and fish.
Rosenstein says this may help counteract the sodium effect.
Too much sodium can be bad for your health, but you can lower your risk of heart disease by switching to salt alternatives containing potassium chloride or using herbs and spices in your cooking instead.
It’s also a good idea to limit your fast food consumption and watch out for packaged foods that are high in salt.
[ad_2]
Source link
