A new study found that people with heart disease consumed double the recommended amount of sodium per day.
- 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 amount of sodium per day for
people without heart disease is 2,300 mg, about the equivalent of a
teaspoon of table salt.
- While it is difficult to know how much sodium one is actually
consuming, there are various strategies for avoiding excess sodium.
Many people consume more than the daily recommended amount of
sodium, particularly those who most need to reduce their intake for their heart
health.
That’s 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.
The average amount of sodium consumed daily was 3,096 mg,
with 89% of the study’s participants consuming more than the recommended
amount.
The findings are being presented April 6–8 at the American College
of Cardiology’s Annual Scientific Session. The results have not yet been
published in a peer-reviewed journal.
People
with heart disease should reduce sodium intake
The American Heart Association (AHA) recommends 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.
The average person with heart disease in the present study
exceeded that level by nearly 1,000 mg.
The study used data from 3,170 participants in the Center for
Disease Control’s NHANES study. These sample included males and females
older than 20 with a cardiovascular disease diagnosis.
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.
While overconsumption of sodium is often considered a result
of fewer food choices, the study turns that hypothesis on its head.
The group with the greatest sodium intake were people at the
higher end of the income scale and with a college degree or higher.
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.
What
happens to the heart if you consume too much sodium?
The chemical name for table salt is sodium chloride. Sodium
is a naturally occurring mineral, which is necessary for human health in small
amounts.
“Sodium helps to balance the water in your body,” explained
cardiologist Jayne
Morgan, MD, clinical director at the Piedmont Healthcare Corporation in
Atlanta, GA. “It even supports the proper functioning of muscles and nerves.”
(Dr. Morgan was not involved in the study.)
“There is a saying in medicine, ‘Where sodium goes, water
follows,’” she told Medical News Today.
“This 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,” Dr. Morgan
said.
Dr. Morgan noted that excess sodium has long been linked with
the hardening and stiffening of the arteries and atherosclerosis.
Does
the average person consume too much salt?
A significant body of research has
investigated why so many people crave salt.
“The consistent overconsumption of sodium across the
socioeconomic spectrum suggests that factors beyond just access to resources
may influence sodium intake,” Michelle Routhenstein, registered dietitian
nutritionist at EntirelyNourished.com,
told MNT. Routhenstein was not involved in the study.
Routhenstein proposed this could imply “widespread
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.”
Morgan agreed, taking it a step further:
“This is a great testament to the
pervasiveness of the Western diet and cravings for salt and ‘flavor’. It also
is a reflection of the ease and availability of sodium in many grocery
products, even when buying ‘healthy’ options.”
Dr. Morgan added that packaging and labeling is not easily
understood by the average consumer.
She said the Food & Drug Administration (FDA), for
instance, could “create 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.”
How to
reduce dietary sodium intake
Tracking 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 food products use sodium for reasons other than a salt flavor. It may be used in baking,
thickening, curing meat, moisture retention, and as a preservative. Many foods
high in sodium don’t taste salty at all.
“Without actively scrutinizing food labels and being
attentive to sodium levels, people may inadvertently consume excessive
amounts,” Routhenstein said.
“Individuals may not be aware of the sodium content in their
meals even before considering the use of a salt shaker,” Routhenstein added.
“For 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.”
Routhenstein recommended the following tips for reducing sodium
intake:
“To 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.”
“These simple adjustments can significantly contribute to
reducing overall sodium intake while [you’re] still enjoying delicious meals,”
Routhenstein noted.
Dr. Morgan offered four simple principles to keep in mind:
- Choose
fresh foods.
- Limit
side sauces, including salad dressings: barbecue, soy, teriyaki,
ketchup, etc.
- Substitute
salt for other herbs and spices when cooking.
- For salt cravings,
try fresh fruit, dark
chocolate, or almonds instead.
Common substitutes for salt
Routhenstein suggested a number of ways to replace salt in
food and still retain flavor, such as adding small amounts of lemon or grapefruit juices
to recipes.
“The tangy taste of citrus fruits can trick taste buds into
perceiving more saltiness than is actually present, allowing dishes to remain
flavorful with reduced sodium content,” she said.
Additionally,
Routhenstein advocated for spiciness, incorporating chili peppers or hot sauce
to your dishes depending on your taste preferences.
You could also replace the tabletop salt shaker with a shaker
of garlic powder
(not garlic salt, which has sodium), oregano, or any
other favorite powder.
“Dijon mustard, whole grain mustard, or dry mustard powder
can add tanginess and depth to dressings, marinades, and sauces. Incorporating
mustard into vinaigrettes, sandwich spreads, or rubs offers a flavorful twist
without relying on sodium,” Routhenstein suggested.
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