Wednesday, June 12, 2013

At the Table: A look at sodium


Today we are looking at sodium, and sodium chloride or table salt. Salt has been used for thousands of years in the preserving of food. It meant the elimination of dependence on seasonal foods,and allowing people to travel over great distances. Salt was difficult to obtain making it valuable, it was considered to be a form of currency. In ancient Rome the soldiers were paid in salt. The sources for salt are sea water and rock salt. The rock salt comes from beds of sedimentary evaporite minerals that result from the drying up of enclosed lakes, playas and seas. Salt is extracted from underground beds either by mining or by solution mining using water. In solution mining the salt reaches the surface as brine, which is then turned into salt crystals by evaporation. Our concern this week is the affect that high sodium has on our health. Its a risk factor for high blood pressure, hypertension, cardiovascular disease, kidney disease, osteoporosis, ulcers and gastric cancer, asthma. So that leaves us with one question.

What is a high sodium diet? The USDA has one number, the American heart association has a lower number for people afflicted with sodium related ailments. The average American over the age of 2 years old consumes approximately 3,400 milligrams of sodium a day. The Dietary Guidelines for Americans came out in 1995 noted the daily intake should not exceed 2,400.The American Heart Association indicates that it should be no more than 1,500 mg per day. A human being only need 200 milligrams daily to remain in good health .The New England Journal of Medicine in March 2013 highlighted the national campaigns by Finland to reduce the daily salt intake. Salt intake has dropped by 3,000 milligrams a day in men and women, this has resulted in a reduction in death rates from stroke and coronary heart disease of 75 to 80 percent. A new report in the journal Hypertension, projects that 280,000 to 500,00 lives would be save by a 40 percent reduction in sodium intake, to about 2,200 milligrams a day over 10 years. An immediate reduction to 1500 milligrams could avert between 700,000 and 1.2 million deaths in 10 years. They based these projections on computer simulations developed by research groups from U Cal San Francisco, Harvard Medical School, and Simon Fraser University in British Columbia. They used three different methods to look at the benefits of sodium reduction and were surprised by the similar results. Method A used a randomized controlled clinical trial of sodium reduction among men and women followed for 10 to 15 years. Method B evaluated cardiovascular risk indirectly based on the blood pressure effects lowering sodium in coordination with drug therapy. Method C was a population study of sodium reduction and deaths resulting from cardiovascular disease stroke and all causes. This drives home the fact that we could all greatly benefit from reducing our sodium intake. 
 

Onto the question of the hour . How do I avoid excess sodium intake? We live in a great time in history, a time when we have control over our food. Many companies have come up with lower sodium alternatives, but you need to review the labels. Lower sodium may still be more sodium then is allowed with your meal plan. You will also need to read the labels when you eat something low fat, because they exchange fat for sodium. Beware of hidden sodium like in deli turkey breast which has anywhere from 450 milligrams to 1050 milligrams of sodium, canned chicken noddle soup can have anywhere from 100 milligrams to 940 milligrams of sodium. A chicken nugget has 111 milligrams of sodium, a fast food cheeseburger can have anywhere from 710 milligrams to 1690 milligrams of sodium. Another trend has cropped up is the sale of fresh poultry
in salted water, this is not marked on the nutritional labels.

Outside of reading labels, avoiding processed foods and eating a whole food based diet The other way to help yourself with sodium related issues is to use the DASH meal plans or dietary approaches to stop hypertension. The DASH sodium study blood pressure levels declined with reduced sodium intake for those who consumed either the DASH or control diet. However, blood pressure declined most for those who both consumed the DASH diet and reduced their sodium intake.


Nutrition can be a daunting topic, it seems it is always changing. What was good for you yesterday, is not good for you today. Jack Lalanne put it best when he said “If man made it, I won't eat it.” You can follow a couple of simple steps: Read the labels, look at the sodium, the fat content, serving size. If its processed try to avoid it as much as possible. Stick to the fresh fifteen. If need be use the DASH meal plan. If you have issues with Hypertension, Cardiovascular Disease and or Kidney disease, contact your treating physician or nutritionist for guidance with a correct meal plan.

Tomorrow we are looking at Juicing and Smoothies. Have a great day , read and share this blog. 

 

No comments:

Post a Comment