ISLAMABAD, APRIL 08 (ONLINE): A new study found that people with cardiovascular disease consumed double the amount of sodium per day than recommended.
\nOf people with heart disease, 89% consumed more than the recommended allowance of 1,500 mg per day.
\nCurrent recommendations for the maximum amount of sodium per day for people without heart disease is 2,300 mg, about the equivalent of a teaspoon of table salt.
\nWhile it is difficult to know how much sodium one is actually consuming, there are various strategies for avoiding excess sodium.
\nMany people consume more than the daily recommended amount of sodium, particularly those who most need to reduce their intake for their heart health.<\/p>\n
That\u2019s according to a new study, which found that people with cardiovascular disease (CVD) were consuming more than double the recommended 1,500 milligrams (mg) of sodium each day.<\/p>\n
The average amount of sodium consumed daily was 3,096 mg, with 89% of the study\u2019s participants consuming more than the recommended amount.<\/p>\n
The findings are being presented April 6\u20138 at the American College of Cardiology\u2019s Annual Scientific Session. The results have not yet been published in a peer-reviewed journal.<\/p>\n
People with heart disease should reduce sodium intake
\nThe American Heart Association (AHA) recommendsTrusted Source adults who do not have or are not known to be at risk for heart disease consume no more than 2,300 mg of sodium per day. This is about the equivalent of a teaspoon of table salt.<\/p>\n
The average person with heart disease in the present study exceeded that level by nearly 1,000 mg.<\/p>\n
The study used data from 3,170 participants in the Center for Disease Control\u2019s NHANESTrusted Source study. These sample included males and females older than 20 with a cardiovascular disease diagnosis.<\/p>\n
Of this group, the majority were 65 or older, were white, and had an education level below high school graduate. Males, who accounted for slightly more than half of subjects (56.4%), were overweight with an average intake of 1,862 calories per day.<\/p>\n
While overconsumption of sodium is often considered a result of fewer food choices, the study turns that hypothesis on its head.<\/p>\n
The group with the greatest sodium intake were people at the higher end of the income scale and with a college degree or higher.<\/p>\n
The study authors suggest that individuals with higher levels of education and income could have been better at reporting their sodium intake, which may have contributed to the surprising results.<\/p>\n
What happens to the heart if you consume too much sodium?
\nThe chemical name for table salt is sodium chloride. Sodium is a naturally occurring mineral, which is necessary for human health in small amounts.<\/p>\n
\u201cSodium helps to balance the water in your body,\u201d explained cardiologist Jayne Morgan, MD, clinical director at the Piedmont Healthcare Corporation in Atlanta, GA. \u201cIt even supports the proper functioning of muscles and nerves.\u201d (Dr. Morgan was not involved in the study.)<\/p>\n
\u201cThere is a saying in medicine, \u2018Where sodium goes, water follows,\u2019\u201d she told Medical News Today.<\/p>\n
\u201cThis is why salt increases the blood volume in your bodies. The effect of this is an increase in blood pressure. The increased blood pressure then forces your heart to work harder, which then eventually puts you at risk of heart disease,\u201d Dr. Morgan said.<\/p>\n
Dr. Morgan noted that excess sodium has long been linked with the hardening and stiffening of the arteries and atherosclerosisTrusted Source.<\/p>\n
Does the average person consume too much salt?
\nA significant body of researchTrusted Source has investigated why so many people crave salt.<\/p>\n
\u201cThe consistent overconsumption of sodium across the socioeconomic spectrum suggests that factors beyond just access to resources may influence sodium intake,\u201d Michelle Routhenstein, registered dietitian nutritionist at EntirelyNourished.com, told MNT. Routhenstein was not involved in the study.<\/p>\n
Routhenstein proposed this could imply \u201cwidespread availability and marketing of convenient high-sodium processed foods, cultural dietary habits that prioritize salty foods, and limited awareness or education about the health risks associated with excessive sodium consumption.\u201d<\/p>\n
Morgan agreed, taking it a step further:<\/p>\n
\u201cThis is a great testament to the pervasiveness of the Western diet and cravings for salt and \u2018flavor\u2019. It also is a reflection of the ease and availability of sodium in many grocery products, even when buying \u2018healthy\u2019 options.\u201d<\/p>\n
Dr. Morgan added that packaging and labeling is not easily understood by the average consumer.<\/p>\n
She said the Food & Drug Administration (FDA), for instance, could \u201ccreate a standard rating system for foods that everyone understands where that food choice is on a band spectrum of health. The consumer then can truly make an informed decision.\u201d<\/p>\n
How to reduce dietary sodium intake
\nTracking salt intake is the first step to reducing sodium consumption, but it can be difficult to know how much sodium you\u2019re actually consuming.<\/p>\n
Many food products use sodium for reasons other than a salt flavorTrusted Source. It may be used in baking, thickening, curing meat, moisture retention, and as a preservative. Many foods high in sodium don\u2019t taste salty at all.<\/p>\n
\u201cWithout actively scrutinizing food labels and being attentive to sodium levels, people may inadvertently consume excessive amounts,\u201d Routhenstein said.<\/p>\n
\u201cIndividuals may not be aware of the sodium content in their meals even before considering the use of a salt shaker,\u201d Routhenstein added. \u201cFor example, a typical restaurant meal can contain upwards of 2,000 mg or more of sodium, surpassing the recommended intake for individuals with heart disease.\u201d<\/p>\n
Routhenstein recommended the following tips for reducing sodium intake:<\/p>\n
\u201cTo consume less dietary sodium, focus on cooking at home using fresh ingredients, choosing low-sodium options, using herbs and spices for flavor, reading labels, and being mindful of hidden sodium in processed foods. When dining out, individuals can make lower sodium, heart-healthier choices by asking for sauces and dressings on the side, opting for grilled or steamed options instead of fried ones, and requesting meals to be prepared without added salt.\u201d<\/p>\n
\u201cThese simple adjustments can significantly contribute to reducing overall sodium intake while [you\u2019re] still enjoying delicious meals,\u201d Routhenstein noted.<\/p>\n
Dr. Morgan offered four simple principles to keep in mind:<\/p>\n
Choose fresh foods.
\nLimit side sauces, including salad dressings: barbecue, soy, teriyaki, ketchup, etc.
\nSubstitute salt for other herbs and spices when cooking.
\nFor salt cravings, try fresh fruit, dark chocolate, or almonds instead.<\/p>\n","protected":false},"excerpt":{"rendered":"
ISLAMABAD, APRIL 08 (ONLINE): A new study found that people with cardiovascular disease consumed double the amount of sodium per day than recommended. Of people with heart disease, 89% consumed more than the recommended allowance of 1,500 mg per day. Current recommendations for the maximum […]<\/p>\n
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