Low Sodium Diet Chart

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If you’re confused about whether or not salt is public health’s number one enemy. You may not be alone. And it’s someone like me’s fault. I’ll be honest: a lot of the media about sodium intake is nonsense.

Low Sodium Diet Chart

These stories often begin to inform new observational studies, of course. and ends with absurd suggestions about what the last piece of the scientific puzzle reveals. Instead of talking about what we need to glean from all the research we’ve done…

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Now there is enough high-quality research that you don’t have to mess with it. In fact, the science is pretty straightforward. Eating a high sodium diet (two or more teaspoons of salt per day) can be dangerous. A very low sodium diet (less than one teaspoon a day) can also be dangerous. One teaspoon (or 2300 mg) seems about right for most people.

Many Americans earn more than that. Most of it comes from salt added during food processing. What’s interesting about the salt debate is that for some people, consuming extra salt doesn’t really matter. (More on that below.) But for others, it is, and sodium intake, unlike obesity or stress, is one of the most controllable risk factors for heart health. For this reason, salt has become the focus of many public health campaigns.

What does that mean to you? Here’s everything you need to know about salt intake and health. And if no major research comes out that shakes up all the pre-salt science. These conclusions won’t change much anytime soon.

Blood pressure refers to the force the heart uses to pump blood through the circulatory system. when you have high blood pressure If you have high blood pressure (called high blood pressure), your blood is pumping too hard. sometimes through arteries that are too narrow This puts stress on your heart and makes it work harder than it should.

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What does this have to do with salt? Blood consists of platelets and red and white blood cells suspended in a saline solution. (Salt is also present in urine, tears, and other bodily fluids, where the average adult has the same amount of sodium as three or four bowls of salt).

When you eat a lot of salt, it must be absorbed into the body. Instead, your body stores water along with salt to keep your sodium to water ratio constant. (This is why you get thirsty when you eat very salty foods.) Because your body stores water along with salt. Your cells, including your blood cells, expand, so your blood volume increases. increase the pressure in your arteries

Some people’s bodies do a good job of filtering out excess sodium. But some don’t. “Salt sensitivity” increases as we age and our arteries harden. It is also more common among African Americans, obesity, and people with chronic kidney disease. (These are all high-risk groups for hypertension).

The reason this story is relevant to health is simple: high blood pressure is associated with heart attacks and heart failure. It is the leading cause of death in America. The idea is that if we reduce salt we will reduce the risk of Hypertension. as well as all the death and destruction it could eventually cause.

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It examines how reducing a person’s salt intake affects tangible health outcomes such as mortality and cardiovascular disease. Researchers argue for two reasons.

One: There are many factors that can affect blood pressure: genetics, physical activity, body weight, alcohol consumption, stress, age, overall diet, not just salt.

Two: Many of the studies that link salt intake to hard points, such as disease and death, have only tracked changes in blood pressure over short periods of time, but blood pressure is only one indicator. “Surrogate endpoint” in health research. It is not a real health outcome, such as heart attacks or deaths. An experiment was conducted in which thousands of people consumed certain levels of salt over several years to see how their diet related to their risk of cardiovascular disease and death. which is much more difficult and expensive.

So the argument is whether the temporary increase in blood pressure that we have seen in the studies has long-term effects on the heart and overall health.

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To really answer this question, some have argued that we need large randomized trials. which looks at different levels of sodium restriction and its effects on cardiovascular disease and death over five years in 20,000 patients. No one has yet funded such studies.

One of the best trials trusted by major health authorities is the DASH study, which was conducted for only 30 days, comparing (again) blood pressure levels in two groups on a normal diet or a low-sodium diet. do not look for long-term illness or death)

A 2014 meta-analysis reviewing the best research on sodium intake concluded: “There is weak evidence of benefit for cardiovascular events. But these findings are inconclusive and were driven by a single trial among nursing home residents. Another published in 2011, which reduces salt intake, “does not we know whether a low-salt diet improves or worsens health” and that “more research is needed to reduce salt intake”.

Several years ago, the Institute of Medicine, an independent nonprofit organization that provides medical advice, convened an Expert Panel to review the full body of evidence on dietary sodium and health outcomes.

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In 2013, the group published a report in which they agreed that global sodium reduction targets were reasonable. But they also say they haven’t found any evidence that a low-sodium diet is beneficial for anyone. nor those high-risk groups (although the Centers for Disease Control and Prevention recommends it for high-risk populations).

“The only conclusion we can draw is that there is not enough research to recommend reducing your sodium intake to less than 2,300 mg/day [or about one teaspoon],” said Maria O., a scientist at the Institute of Medicine. So the IOM said that based on the best available evidence, about 2,300 mg/day seems to be good for most people.

All the experts I spoke to on the subject agree with this. “There’s no evidence that cutting sodium below 2,300 mg will help,” says Michael Alderman, a sodium expert and professor at Albert Einstein College of Medicine.

He also points out that no nutrient has ever been linearly correlated with health that ends in zero. in other words the health benefits of a nutrient are usually “J-shaped”: if sodium intake is plotted on the y-axis and cardiovascular events are plotted on the x-axis, you’ll see people. Most health is in the middle.

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Emory University’s Andreas Kalogeropoulos, author of the new sodium study in JAMA Internal Medicine, looked at the effects of salt intake on mortality. cardiovascular disease and heart failure in the elderly (ages 71 to 80).(This is an observational study based on data collected for other purposes. It also found that extreme values ​​were not helpful.

“There seems to be a ‘tipping point’ for limiting salt intake. After that, it’s hard to see additional benefits with further reductions,” he said. “In all studies, including ours, high salt intake (ie, two or more teaspoons of salt per day) is dangerous.”

“If it’s fresh,” says Norman Kaplan, a blood pressure researcher at UT Southwestern, “you don’t have to worry about sodium. What does the fact that there’s not a lot of salt in nature tell people?

In a handy chart at the top of the story, you’ll see which restaurant meals are high in sodium. There are few fruits and vegetables.

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About 80 percent of the sodium you eat comes from salt added during food processing. So the easiest way to reduce salt is to avoid packaged foods and restaurant meals whenever possible. When you eat food you cook yourself You shouldn’t worry about salt. (Unless you sprinkle the food with snow white stuff.)

It may not be easy in an environment where many of us rely on fast-food packaged foods. That’s why some health officials continue to urge governments and industry to find ways to reduce salt during food processing.

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