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March 15, 2012
In Today's Issue
- Weight Loss Expert Loses 70lbs of Ugly Fat...
- CDC: Everyday Foods Equal Major Salt Problem...
- 1 Quick Technique To Burn More Fat
Weight Loss Expert Loses 70lbs of Ugly Fat...
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CDC: Everyday Foods Equal Major Salt Problem...
Dear Reader,
If you're like most people, you're probably taking in too much sodium each day. Americans continue to consume way more salt than we should, much of it coming from some pretty unlikely sources - staples like bread, chicken, cheese and even pasta according to a U.S. Centers for Disease Control and Prevention report that appears in the Morbidity and Mortality Weekly Report. An incredible 80% of us take in too much sodium each day.
Doctors know that sodium is necessary for some body functions. It helps maintain the right balance of fluid in the body, helps to transmit nerve impulses and is involved in the contraction and relaxation of muscles.
Healthy kidneys naturally balance the amount of sodium in the body, but if you're taking in too much sodium it accumulates in the blood, increasing blood volume and making the heart work harder to pump all that extra fluid through the body.
The CDC report relies on data from a 2007-2008 study of nutrition that involved just over 7,000 Americans aged two and older from the What We Eat in America, 2007-2008 National Health and Nutrition Examination Survey. The CDC found that 65% of daily sodium comes from the food bought in stores, 25% from meals eaten at restaurants.
Not counting the salt added at the table, the average American takes in 3,300 milligrams of sodium a day - well over the 2,300 milligrams called for in the U.S. Dietary Guidelines.
For those who are over 51, are African American, have high blood pressure, chronic kidney disease or diabetes, the suggested intake drops to just 1,500 milligrams per day.
Doctors know that too much salt can raise your blood pressure, and this is associated with both stroke and heart disease. Both are leading causes of death in the U.S. and are largely related to the rate of hypertension.
One of the major factors behind all that high blood pressure is the amount of salt - most of us take in twice the amount recommended according to CDC director Dr. Thomas Frieden.
In fact, ten different foods account for 44% of our salt intake. They are...
1. Bread and rolls
2. Cold cuts and cured meats
3. Pizza
4. Fresh and processed chicken
5. Soups
Continues below...
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CDC: Everyday Foods Equal Major Salt Problem... Continued...
6. Cheeseburgers and other sandwiches
7. Cheese
8. Pasta dishes like spaghetti with meat sauce
9. Meatloaf with tomato sauce
10. Salty snacks like pretzels, chips and popcorn
And while an individual serving of bread for example doesn't have a high sodium
content, eating several servings over the course of a day, as most people do,
adds up.
The report reveals that if sodium was cut by 25% in all the foods on the list
above we could prevent 28,000 deaths each year, and save $7 billion in the costs
of health care. Such a reduction would cut overall salt intake by 10%.
The best way to cut extra salt in your diet is to cook fresh food at home. Limit
processed foods and eat lots of fresh (or plain frozen) fruits and veggies, with "no
salt added" and without sauces. You might also consider trying low salt varieties
such as no salt canned tomatoes and tomato sauces, limit cold cuts and processed
meats and use less cheese, a surprisingly high source of sodium. You might also
want to start reading food labels, so you can see the amount of sodium in the
things you buy. Other salt reducing suggestions...
- Rinse canned foods to remove as much sodium as possible.
- Cook without added salt and use herbs, spices and salt free seasoning instead.
- Cut back on frozen dinners, packaged mixes, canned soups and salad dressings.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.ivillage.com/everyday-foods-add-major-salt-problems-cdc/4-a-425867
Mayo Clinic on breaking the salt habit:
http://www.mayoclinic.com/health/sodium/NU00284
How to cut sodium from the diet:
http://www.nhlbi.nih.gov/hbp/prevent/sodium/tips.htm
CDC Morbidity and Mortality Weekly Report, February 10, 2012:
http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6105a3.htm?s
_cid=mm6105a3_w
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