Three-quarters of the salt consumed by Americans is hidden in processed food. Only one cup of macaroni and cheese has a whole day’s dose of salt. Unprocessed food such as fruit, vegetables, grains, legumes, and unsalted nuts and seeds are low in sodium; please refer to Graph 8-1.
Graph 8-1 Sodium content of some common foods.
TOXICITY OF SODIUM
Excessive intakes of salt lead to increasing levels of extracellular fluids as the sodium draws the fluids from inside the cells. As long as the kidneys are functioning normally and there is enough water, the extra sodium is flushed out through the kidneys.
High dietary intakes of highly salted food such as pickles, salted fish, and smoked foods have been tentatively linked to increases in stomach cancer. There is an increase in calcium loss with higher salt intakes, making excess salt a risk factor in osteoporosis.
Reducing salt in the diet has been shown to slightly lower the risk of stroke, high blood pressure, and heart attack.
Reducing salt intake by six grams per day results in an average lowering of the systolic blood pressure by about four mm of mercury in people with high blood pressure. This may not seem like much, but over the entire U.S. population, this slight reduction could reduce the prevalence of heart attacks by 6 percent and the risk of strokes by 15 percent. With one million heart attacks and 600,000 strokes each year in the United States, a 6 to 15 percent reduction could save many lives.
Certain people are more sensitive to high salt intakes. For these people, high salt intakes result in an extra risk of high blood pressure. Salt sensitivity has been reported to be more common in obese and insulin-resistant individuals, African Americans, the elderly, and women with high blood pressure. For these people, lowering salt intake to the recommended levels is especially important. To summarize, sodium is a needed nutrient, but most people take in levels high enough to increase the risk of cardiovascular disease. Much of the sodium consumed is hidden in processed food.
Graph 8-1 Sodium content of some common foods.
TOXICITY OF SODIUM
Excessive intakes of salt lead to increasing levels of extracellular fluids as the sodium draws the fluids from inside the cells. As long as the kidneys are functioning normally and there is enough water, the extra sodium is flushed out through the kidneys.
High dietary intakes of highly salted food such as pickles, salted fish, and smoked foods have been tentatively linked to increases in stomach cancer. There is an increase in calcium loss with higher salt intakes, making excess salt a risk factor in osteoporosis.
Reducing salt in the diet has been shown to slightly lower the risk of stroke, high blood pressure, and heart attack.
Reducing salt intake by six grams per day results in an average lowering of the systolic blood pressure by about four mm of mercury in people with high blood pressure. This may not seem like much, but over the entire U.S. population, this slight reduction could reduce the prevalence of heart attacks by 6 percent and the risk of strokes by 15 percent. With one million heart attacks and 600,000 strokes each year in the United States, a 6 to 15 percent reduction could save many lives.
Certain people are more sensitive to high salt intakes. For these people, high salt intakes result in an extra risk of high blood pressure. Salt sensitivity has been reported to be more common in obese and insulin-resistant individuals, African Americans, the elderly, and women with high blood pressure. For these people, lowering salt intake to the recommended levels is especially important. To summarize, sodium is a needed nutrient, but most people take in levels high enough to increase the risk of cardiovascular disease. Much of the sodium consumed is hidden in processed food.
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