Cutting Back on Sugar and Fat? Don't Forget About Salt by Dr. Rallie McAllister on Creators.com

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Cutting Back on Sugar and Fat? Don't Forget About Salt

Around this time of year, most Americans are working hard to avoid eating too many sweets and high-fat treats. While limiting your intake of fat and sugar is a great way to stay healthy during the holidays, cutting your consumption of salt may be just as important.

Americans love the taste of salt, and most of us eat far too much of it. On average, people in the U.S. consume 10 grams of salt daily, the amount in two teaspoons, which is far more than the 5 grams per day recommended by the World Health Organization.

Table salt is a chemical compound composed of sodium and chloride. While both minerals are essential for life, too much of a good thing is definitely bad for you.

Excessive amounts of dietary sodium can elevate blood pressure. For individuals with hypertension, a sodium-rich diet can worsen the condition, making blood pressure harder to control, even with prescription medications.

For years, doctors have known that a high-salt diet can increase the risk of cardiovascular disease indirectly by elevating blood pressure. In a recent analysis of 13 studies involving more than 170,000 people, a team of researchers from the United Kingdom and Italy found a direct correlation between salt consumption and the risk of heart disease and stroke.

The review, published online in the British Medical Journal, found that people who regularly consumed an extra 5 grams of salt daily had a 23 percent greater risk of stroke and a 17 percent greater chance of developing heart disease.

Too much salt is bad for your cardiovascular system, and it may be just as bad for your bones. A study conducted by researchers at the University of California showed that excessive salt consumption significantly increases the amount of calcium excreted in the urine, boosting the risk for osteoporosis.

Excessive salt intake can cause your body to retain water in order to dilute the sodium levels in the blood and tissues to a normal level. As a result, regular consumption of salty foods can cause you to look and feel puffy and bloated.

Cutting back on salt may seem relatively simple, but it's often easier said than done, especially for folks who don't prepare their own meals.

Approximately 77 percent of the average American's sodium intake comes from processed foods and meals prepared at restaurants and fast-food outlets.

Roughly 12 percent of the sodium we consume occurs naturally in foods. Only about 11 percent comes from the salt shakers on our tables.

One of the best ways to limit your salt consumption is to eat a diet rich in whole grains and raw fruits and vegetables. Most plant foods are naturally low in sodium and rich in potassium, a mineral that can offset some of the negative heath effects of a high-salt diet.

Preparing your meals from scratch isn't always easy or convenient, but it's an excellent way to help you control the amount of sodium in your diet. Instead of using salt, try using spices and herbs, lemon juice or sodium-free seasoning blends to enhance the flavor of your favorite foods.

When you must eat packaged foods to avoid starvation, reading the labels can help you identify sodium-rich items, such as canned soups, snack foods, luncheon meats and cheeses. Whenever possible, avoid foods that are obviously high in sodium, such as cured ham and salty sauces and gravies, and opt for low-sodium frozen entrees and microwave meals.

If you're trying to cut back on your salt consumption, you may want to steer clear of most boxed convenience foods, such as stuffing mixes, pasta meals and flavored rice. Since most canned vegetables are prepared with salt, it's a good idea to rinse them thoroughly before serving them.

Soy sauce, salad dressings, ketchup and other tomato-based condiments are surprisingly high in salt, so it's wise to use these items sparingly. Fortunately, most supermarkets now offer low-sodium varieties of your favorite condiments.

Removing your salt shaker from your table will make it easier to avoid the temptation of adding extra salt to your food. If you can't bear the thought of parting with your salt shaker, try filling it with tasty, sodium-free seasonings and spices such as oregano, paprika or dried parsley.

It may take a week or two for your taste buds to adjust, but if you stick with it, you'll find that it's entirely possible to survive with a little less salt in your life.

Rallie McAllister, M.D. is a family physician, speaker, and co-founder of www.MommyMDGuides.com, a website featuring child-raising tips from trusted doctors who are also moms. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.