CHOLESTEROL DIET SECRETS

Excessive Salt Intake a leading cause of Hypertension and Stroke

The chemical name for salt is "sodium chloride". Salt is frequently added to enhance the taste of food and it is used also as a preservative by food manufacturers to extend the shelf life of processed foods. Unfortunately, excessive consumption of any kind of salt (be it iodized salt, sea salt, refined or unrefined salts, organic salt) increases the risk factor for hypertension and stroke.

High intake of salt causes the body to retain water, which raises the blood volume. This problem is further aggravated by our natural tendency to drink more water after consuming a salty meal. This leads to hypertension, causing additional strain on the heart and the walls of the arteries. If the arterial wall is thin or weak, it may rupture, causing fatal internal hemorrhage. Excessive salt consumption becomes a risk factor for heart disease. Excess salt can also worsen symptoms like swelling and shortness of breath, as well as cause weight gain and kidney failure. Salt also robs calcium from the body and attacks the mucous lining of our gastrointestinal tract, thus affecting our ability to absorb nutrients from our food over time.

According to the American Heart Health Association, a healthy person should limit his or her intake of salt to less than one teaspoon a day, which is approximately 2000mg (2 grams). Those with heart challenges should consume even lesser. One teaspoon of salt sounds like a lot, and it is inconceivable that anyone is able to consume that amount. Well, the fact is that most of us do exceed one teaspoon of salt intake through our diets. For example, each serving of Lay's Classic potato chip (15 pieces) contains 180mg of salt; McDonalds' double cheese burger contains 1150mg of sodium, the large fries has another 330mg, while the chicken McNuggets (6 pieces) would add another 670mg. These are just some common examples of high-sodium foods that we see around us everyday. It is thus not unreasonable to assume that most of us have been guilty of exceeding our daily salt intake. It is also not difficult to understand why there is a rising trend in high blood pressure in our society.

Alright, let's take a quick look at how we can reduce our salt intake:

  • Use different seasonings and spices in your cooking, instead of salt. Herbs are good alternatives;
  • Brine, along with other chemicals, are used as preservatives in most canned food. Always drain away the brine before cooking;
  • Salt is an essential ingredient in sausages, so please reduce your consumption of the latter;
  • Carrots and celery are great substitutes for salted chips and crackers;
  • Read the food labels. Pasta sauces and other condiments usually contain high amount of salt. Go for the low-sodium variants;
  • Some people have the habit of sprinkling additional salt on their food. It pays to kick this habit. As the saying goes, "out-of-sight, out-of-mind". Therefore, do not place any salt sprinkler on your dining table; and
  • When dining out, tell the waiter that you prefer lesser salt in your food. When your food is served, taste it. If you find it too bland, you may still choose to sprinkle some salt. In this way, you are partially in control of how much salt you would consume when dining out.
    •

If you are serious about your health, kick the salt habit. Stop consuming the white poison!

More tips to come.

Nancy


 This article is a part of the Cholesterol Diet Secrets mini course.