The next time you find yourself at the dinner table, you may want to think twice before reaching for the melt shaker.
A new study found that adding salt to a meal after it was already prepared reduced life expectancy in women by 1.5 years and by 2.28 years in men. The study, published in the European Heart Journal, looked at UK Biobank data from 501,379 participants who completed a questionnaire on the frequency of addition of salt to food on average. The researchers also collected urine samples to further examine the effects of sodium on the body.
Ultimately, the findings suggest that the addition of salt to more frequently prepared foods is associated with early death (higher risk of premature mortality per cause and lower life expectancy). ).
We have known for some time that reducing salt intake can be beneficial for heart health — studies have once again shown that increased levels of sodium intake beyond a certain point are always made. worse for the body in a number of ways, including the risk of cardiovascular disease. . Rigved V. Tadwalkar, M.D., a cardiologist from the Pacific Heart Institute, explains why this study, in particular, shows that adding extra salt to our food is not the best idea.
“What made this study interesting is that they looked at the addition of salt along with pre-existing salt that is already accompanied by the foods that people normally eat,” says Dr. Tadwalkar.
Because the study looked at adding salt to meals, and not the salt already in prepared foods, it gives a clearer picture to show that an increase in salt is beyond what is already in meals. Our food is detrimental to our health. But, before you throw away your table salt for good, researchers have found that high consumption of high-potassium foods, such as vegetables and fruits, can reduce the effects of increasing -salt with food and the consequences it can have on mortality.
“In many ways, dietary potassium goes against the effects of sodium,” says Dr. Tadwalkar. There are many great foods high in potassium that can reduce the risks of disease or mortality that are associated with sodium. Fruits and vegetables make up most of them, but specifically bananas, potatoes, zucchini, pumpkins, leafy greens, broccoli, lentils, beans and all fish are great sources of potassium that can disrupt the effects of sodium on your heart health.
Who should specifically take a look at their sodium intake?
“Most people have to pay attention to their heart health, regardless of their underlying condition,” says Dr. Tadwalkar. “There is basically an epidemic of sodium in this country, along with most western diets, so few people are immune to the effects of sodium. On the same subject : A $ 5 million donor grant establishes the first food allergy center of its kind in OHSU. This is partly the reason why there is a known epidemic. of cardiovascular disease, because we have a lot of hidden sources of sodium in food where we may not think there is a lot of sodium but in fact there is more due to packaging and preparation, ”he adds.
Those with a previous history of heart disease and those who have risk factors for heart disease, such as high blood pressure, high cholesterol, and diabetes, these are individuals who need to be even more aware of consumption. of their sodium, beyond the general population. Those with a family history of cardiovascular issues should also be very careful.
Bread, pizza, poultry, salad dressing, and canned and frozen meals are just a few common examples of high-sodium foods that you may not realize. According to Dr. Tadwalkar, “It turns out that a lot of healthy foods end up having a lot of sodium as well, in an attempt to make food more flavorful.”
So the next time you go to the grocery store, take another look at the sodium content before you buy. And try skimping on salt when it actually comes time to stir your meal.
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How do I reduce sodium in my diet?
Buy fresh, frozen or canned vegetables without added salt or sauce. Choose foods packaged labeled “low sodium,” “reduced sodium,” or “no added salt” when available. On the same subject : Local nonprofits team up to give away free food. Read food labels and compare the amount of sodium in different products, then choose the options with the least amounts of sodium.
How can I lower my sodium naturally? 6 Easy Steps to Reducing Sodium in Your Diet
- Cut the salt, keep the flavor. …
- Don’t add so much table salt. …
- Find flavor in herbs and spices. …
- Skip condiments or choose low-sodium versions. …
- Wash canned or frozen vegetables. …
- Read nutrition labels. …
- Think natural. …
- Low-sodium meal plan: A day-to-day look at a low-sodium diet.
How can I lower my sodium levels quickly?
Incorporate potassium foods such as sweet potatoes, potatoes, greens, tomatoes and tomato sauce with less sodium, white beans, beans, low-fat yogurt, oranges, bananas and cantaloupe. To see also : To Continually Improve Health Equality for New Yorkers Living With and At Risk Of Hiv, State Department Of Health Announces New Solicitation Request (RFA). Potassium helps fight the effects of sodium and can help you lower your blood pressure.
Does water lower sodium?
Based on the fact that about two-thirds of our body is made up of water, it may seem obvious that water consumption is important for our health. But a new study finds that by increasing our simple water intake, we can control our weight and reduce our intake of sugar, sodium and saturated fat.
What happens when you add salt to food?
First and foremost, salt is used as a spice to enhance the taste of food. It makes bland foods like carbohydrates (bread, pasta, etc.) flavorful and helps bring out the natural flavors in other foods.
Why do chefs add salt? The purpose of adding salt is not to make the food taste salty – it is to enhance the flavors of the ingredients. As has been noted by a number of famous chefs, salt makes food taste more like itself. Salt is one of the basic building blocks of life – we need it just as much as we need water to survive.
Why do chefs sprinkle salt from high up?
The extra height ensures a uniform distribution When the cooks allow the salt to fall further away, the dish is seasoned more evenly. Seasoning from an elevated position can also improve how you cook your food, because you don’t have to stir as much to distribute the spices, shares The Kitchn.
Why we should not add salt after cooking?
Once the salt is cooked, its iron structure changes and so it becomes easier for the body to absorb. In the case of uncooked salt, absorption is slightly slower, and continues to cause high blood pressure or hypertension. Why not sprinkle salt on cooked foods?
Should salt be added during cooking or after?
How can I lower my sodium naturally?
Incorporate potassium foods such as sweet potatoes, potatoes, greens, tomatoes and tomato sauce with less sodium, white beans, beans, low-fat yogurt, oranges, bananas and cantaloupe. Potassium helps fight the effects of sodium and can help you lower your blood pressure.
What can I do to reduce my sodium intake? Buy fresh, frozen or canned vegetables without added salt or sauce. Choose foods packaged with the label “low sodium”, “reduced sodium”, or “no added salt” when available. Read food labels and compare the amount of sodium in different products, then choose the options with the least amounts of sodium.
What is the fastest way to reduce sodium in the body?
One of the most effective ways to remove salt from your system quickly is to rinse by drinking plenty of fluids. Staying hydrated helps to dilute salt and filter it through your system.
