Why you should stop adding salt to your diet and what you can do instead | Health and Exercise

On second thought, maybe don’t pass the salt.

Adding salt to your diet at the table shortens your lifespan and increases your risk of premature death, according to new research.

The study looked at more than 500,000 people in the UK Biobank who completed questionnaires about their salt habits and how often they added salt to their diet between 2006 and 2010. Review all your favorite recipes Before: In a study published in the European Heart Journal in July, researchers looked only at the amount of salt added after the meals in question were cooked.

The researchers followed the participants about nine years later and found that the more salt they added to their diet, the more likely they were to die early. Eating more fruits and vegetables may lower your risk.

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The American Heart Association recommends that adults consume no more than 2,300 milligrams of salt per day, but notes that the “ideal limit” is 1,500 milligrams per day. Excessive salt intake can raise blood pressure, which can lead to heart disease, stroke, and kidney disease, says the Heart Association.

The UK National Health Service recommends that adults limit their sodium intake to around 1 teaspoon per day.

While there’s a long track record of scientific research showing that high-salt diets are dangerous, this study adds a new level of caution against adding more to your plate, says lead study author Lu Qi, professor of epidemiology at Tulane University, said New Orleans Public Health and Tropical Medicine Research.

“We need more evidence, especially from clinical trials, before any action is taken by the general public,” he said. This is in line with previous research that consistently shows a negative impact on various health outcomes such as vascular disease.

Why you need less salt and what you can do to make your food tastier instead

Do not add salt to food at the table, experts recommend.

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Further reduction

Even if you don’t add salt to your plate, you may be getting more sodium than you need.

A 2020 meta-analysis of 133 randomized clinical trials on salt reduction found strong evidence that reducing sodium in the diet lowered blood pressure in people with pre-existing hypertension, even those who were not already at risk. evidence was found.

One of the main sources of high levels of sodium in our diet? Processed foods that often use salt for flavor, texture, color and preservation. According to the U.S. Food and Drug Administration, more than 70% of the sodium Americans consume is added by the food industry to products later purchased in stores and restaurants.

“Most of my patients don’t add salt to their table, but they don’t realize that rolls, canned vegetables, and chicken breast are the worst culprits (of high sodium) in the United States.” Sodium and Hypertension Assistant professor at Harvard Medical School, researching

Juraschek was not involved in the Biobank study or the 2020 meta-analysis.

However, some people may think that salt can make anything delicious.

But there are strategies for maintaining vibrant taste buds and creating appealing dishes with reduced sodium, says a registered dietitian, private chef, licensed doula and author of The Nutritionist’s Kitchen cookbook. Author Carly Knowles said.

Knowles recommends cooking at home. Salt gives him more control over the shaker when making meals at home. More often, we recommend reading product ingredients, substituting salt-free blends of herbs and spices, and focusing on a diet with minimal processed foods.

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