Fda Guidelines On Voluntary Sodium Reduction
In October of 2021, the US Food and Drug Administration released guidelines intended to reduce sodium in packaged, processed, and prepared foods. The guidance covers about 160 categories for restaurants, food manufacturers, and foodservice businesses. The main aim of the sodium reduction campaign is to reduce the average sodium intake in America from 3400 mg to 3000 mg a day in the next two and a half years.
Foods That Can Cause High Blood Pressure Ranked By Sodium Content
There’s no denying that salt makes our favorite foods tastier but there are foods that can cause high blood pressure, and here we’ve ranked them by sodium content. Why? Well, salt is a wonder mineral, as sodium is added to processed meals to increase the shelf life, it can enhance the color of food, stabilizes texture and can help prevent the growth of bacteria. However, it’s also one of the worst things we can eat if eaten in excess. Too much salt can lead to heart disease, stroke and high blood pressure. “Elevated salt intake is one of the most important risk factors for high blood pressure,” Dena Champion, a registered dietitian at The Ohio State University Wexner Medical Center tells us. “Therefore, it’s important to be mindful of how much salt you are consuming. In today’s busy, fast food and convenience food world, that can be really challenging.”
Champion adds, “Keep in mind that what is important is dietary patterns over time and not what you consume for one meal or for one day. It’s important to look at the big picture. In general, keeping sodium under 2,300 mg daily as recommended by the American Heart Association can be an important way to decrease blood pressure. Remember that just putting down the salt shaker isn’t always enough because many of the foods we consume have loads of sodium even though they don’t necessarily taste salty.”
Sodium As A Food Ingredient
As a food ingredient, sodium has multiple uses, such as for curing meat, baking, thickening, retaining moisture, enhancing flavor , and as a preservative. Some common food additiveslike monosodium glutamate , sodium bicarbonate , sodium nitrite, and sodium benzoatealso contain sodium and contribute to the total amount of sodium listed on the Nutrition Facts label.
Surprisingly, some foods that dont taste salty can still be high in sodium, which is why using taste alone is not an accurate way to judge a foods sodium content. For example, while some foods that are high in sodium taste salty, there are also many foods that contain sodium but dont taste salty. Also, some foods that you may eat several times a day can add up to a lot of sodium over the course of a day, even though an individual serving may not be high in sodium.
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Docusate Sodium And Blood Pressure
While, chemically, docusate sodium contains the mineral known to raise blood pressure, it does not cause an increase in blood pressure, according to the website Drugs.com. But you should consult your doctor or physician if you are concerned about taking the medication. It is also important to note that heart palpitations are an adverse reaction related to the use of docusate sodium, as well as dizziness, fainting, abdominal pain, excessive bowel elimination and weakness.
Three Ways To Ease High Blood Pressure
When it comes to dealing with risk factors for high blood pressure, Stathos says that focusing on three aspects of nutrition and lifestyle can get you on the right track:
- Reduce salt. Sodium encourages your body to retain fluid, which can increase the fluid volume of your blood and raise blood pressure.
- Watch body weight. In addition to high amounts of sodium, we also look at sugar and overall calories since excess body weight is a risk factor for high blood pressure, says Stathos.
- Stay physically active. When dietitians are helping people with high blood pressure, we also look at other aspects of health such as regular exercise, she says, noting that a sedentary lifestyle makes developing hypertension more likely.
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Salt Tied To Elevated Blood Pressure Even With Healthy Diet
By Lisa Rapaport, Reuters Health
5 Min Read
– People who eat lots of fruits, veggies, and whole grains may still have an increased risk of elevated blood pressure if they consume a lot of salt, a new study suggests.
Eating high-sodium foods has long been associated with raised blood pressure readings, but some evidence suggests that body weight and other nutrients in the diet may modify or offset the effects of sodium on blood pressure.
To see how diet might influence the connection between salt and blood pressure, researchers examined data from food surveys completed by 4,680 middle-aged adults, and determined the amount of 80 nutrients in each persons diet.
With the exception of potassium, none of these nutrients appeared to weaken the connection between eating a high-sodium diet and having higher average blood pressure readings over 24 hours than people who ate the least sodium, researchers report in Hypertension.
This matters because it indicates that the problem of excess salt intake and its adverse effects on blood pressure cannot be solved by augmenting the diet with other nutrients, said lead study author Dr. Jeremiah Stamler of the Feinberg School of Medicine at Northwestern University in Chicago.
The solution is reduction in salt intake, Stamler said by email. This is difficult since, as a result of commercial food processing, salt is almost everywhere in the food supply.
SOURCE: bit.ly/2tlA9KH Hypertension, online March 5, 2018.
Misperceptions About Salt Reduction
- On a hot and humid day when you sweat, you need more salt in the diet: There is little salt lost through sweat so there is no need for extra salt even on a hot and humid day, although it is important to drink a lot of water.
- Sea salt is not better than manufactured salt simply because it is natural. Regardless of the source of salt, it is the sodium in salt that causes bad health outcomes.
- Salt added during cooking is not the main source of salt intake. In many countries, about 80% of salt in the diet comes from processed foods.
- Food does not need salt to have appealing flavour. It takes some time for a persons taste buds to adjust, but once they get used to less salt, one is more likely to enjoy food and notice a broader range of flavours.
- Food has no flavour without salt. Whilst this may be true at first, taste buds soon become accustomed to less salt and you are more likely to enjoy food with less salt, and more flavour.
- Foods high in salt taste salty. Some foods that are high in salt don’t taste very salty because sometimes they are mixed with other things like sugars that mask the taste. It is important to read food labels to find out sodium levels.
- Only old people need to worry about how much salt they eat: Eating too much salt can raise blood pressure at any age.
- Reducing salt could be bad for my health: Its very difficult to eat too little salt since there are so many everyday foods containing salt.
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What Is The Heart Foundation Doing To Reduce Salt In Processed Foods
Given that 75% of our sodium intake comes from processed foods, the food industry has a key role to play in reducing the levels of sodium in all processed foods across the food supply. Since 2007, the Heart Foundation has been working with food companies to help them reduce the amount of sodium in supermarket foods.
Find out more about our work to reduce sodium and sugar in processed foods.
Reduce Salt When Eating Cooking Or Preparing Meals
Consider:
- Using dry or fresh herbs like parsley, oregano, thyme, dill, basil or a dry herb mix to add flavour.
- Using spices and other flavour enhancers like garlic and chili.
- Lemon or lime juices are excellent flavour enhancers and often make meats more tender.
- Experiment with small amounts and use a recipe book to get ideas on what flavours go well together. .
- If you currently use quite a lot of salt in cooking or at the table, reducing this is even more important. For the average person, this accounts for around 25% of their total salt intake and is one easy action you can take to reduce your sodium intake.
- Some people believe sea salt is a healthier alternative to normal table salt, but both are composed of sodium chloride so are best avoided.
- Avoid fast foods and takeaway foods that are high in salt.
- Ask for less salt when dining out you may even like to provide feedback to businesses if their dishes appear salty).
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Higher Sodium Lower Blood Pressure You Read That Right
Low-sodium diet might not lower blood pressure
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In another blow against decades of accepted medical wisdom, one of the most prestigious, long-running studies reports that lowering sodium intake doesnt reduce blood pressure.
The study also implies that most Americans are consuming a perfectly healthy amount of salt, the main source of sodium. But those who are salt-sensitive, about 20 to 25 percent of the population, still need to restrict salt intake.
Consuming fewer than 2,500 milligrams of sodium daily is actually associated with higher blood pressure, according to the Framingham Offspring Study report, given today. The abstract is available at: j.mp/ebsaltr.
The American Heart Association recommends consuming no more than 2,300 milligrams of sodium daily, equal to a teaspoon of ordinary iodized table salt.
High blood pressure is a known risk factor for heart disease and stroke. Hence, lowering salt intake is supposed to lower blood pressure and thus reduce the risk of cardiovascular disease and stroke. But the study found that supposition to be unfounded.
Moreover, the lowest blood pressure was recorded by those who consumed 4,000 milligrams or more a day amounts considered dangerously high by medical authorities such as the American Heart Association.
The new report was delivered in Chicago during the Experimental Biology meeting by Lynn L. Moore, an associate professor of medicine at Boston University School of Medicine.
UPDATE
Response
Eat Less Sodium: Quick Tips
Nine out of 10 Americans eat more sodium than they need. Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke.
The good news is that cutting down on sodium can help lower your blood pressure and keep your heart healthy.
Use these tips to help lower the amount of sodium in your diet. Try making just 1 or 2 changes at a time.
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How Does Salt Affect Blood Pressure
- Research shows a strong relationship between the amount of salt consumed and raised levels of blood pressure.1
- When salt intake is reduced, blood pressure begins falling within weeks in most people.3
- In countries where people consume diets low in salt, people do not experience the increase in blood pressure with age that is seen in most Western countries.1
- Reducing sodium intake lowers blood pressure, with greater effects among people with hypertension.4*
High Blood Pressure: Sodium May Not Be The Culprit
Salt has long been vilified as the harbinger of hypertension. However, as research into the condition has delved deeper, it is becoming clear that the story is more complex. The latest study in this arena goes some way toward absolving sodium.
Following a raft of large-scale studies showing that a high salt intake Dietary Guidelines for Americans set the recommended sodium intake at 2,300 milligrams per day.
However, a new batch of studies are bringing this guideline into question, and researchers are now asking whether the relationship between hypertension and salt is so clear cut.
The latest research to probe sodiums role in hypertension is presented today at the Experimental Biology 2017 meeting, taking place in Chicago, IL.
Researcher Lynn L. Moore, an associate professor of medicine at Boston University School of Medicine in Massachusetts, completed the study with her team.
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Sodium Potassium And Health
Potassium and sodium are electrolytes that help your body function normally by maintaining fluid and blood volume. However, consuming too little potassium and too much sodium can raise your blood pressure.
Though the words salt and sodium are often used interchangeably, they do not mean the same thing. Salt is a crystal-like compound that is common in nature. Sodium is a mineral, and one of the chemical elements found in salt.
Most potassium we eat naturally occurs in vegetables, fruit, seafood, and dairy products. On the other hand, most sodium we eat is added to packaged and restaurant foods.
What We Eat in America, National Health and Nutrition Examination Survey, 2011-2012
How To Reduce Salt In Your Diet
Your taste buds adapt to lower salt levels in food in a matter of weeks, so gradually reducing salt in your diet is a key factor to success.
To reduce the amount of salt in your diet, slowly reduce your intake . Then eventually try to completely avoid adding salt at the table, and when cooking or preparing meals.
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How Much Salt Do People Eat In Europe
The average intake of salt varies across Europe, ranging from between 8 to 12 g per day.1 Across most European countries, both men and women, on average, consume well above recommended levels . Men will often consume more salt than women as they tend to consume more food overall.
Figure 1. Estimated salt intake of men and women across European countries.1Estimated salt intake was calculated from 24-hour urinary sodium using the equation 17.1 mmol of sodium = 1g of salt and assumes all sodium was derived from salt. For Ireland and German salt intake was calculated using spot urinary sodium which means the result may be less reliable.
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Facts About Sodium Consumption And Sodium In Our Food Supply
- The 20202025 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams of sodium each day as part of a healthy eating pattern.6
- About 90% of Americans 2 years old or older consume too much sodium.7
- The average daily sodium intake for Americans 2 years old or older is more than 3,400 mg.8
- Americans are consuming substantially more sodium than in the 1970s. Since 2010, some manufacturers have reduced sodium in some foods, and the amount of sodium consumed has decreased slightly in some groups of people.7,9
- About 70% of sodium consumed is from processed and restaurant foods. Only a small portion of sodium or salt is used in cooking or added at the table.10
- Because sodium is already in processed and restaurant foods when they are purchased, reducing personal sodium intake can be hard, even for motivated people.11
- Sodium content can vary across the same types of foods by brand. For example, a slice of frozen cheese pizza can have between 370 mg and 730 mg of sodium a cheeseburger from a fast food restaurant can have between 710 mg and 1,690 mg.12
- Sodium information currently is not always readily available for restaurant or prepared foods and can be hard for the consumer to estimate.
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Foods To Avoid With High Blood Pressure
Foods high in salt and sodium are the most obvious no-nos, but what else should people with hypertension steer clear of?
Red meat. The process of breaking down the saturated fat in red meat during digestion releases chemicals in the body that boost blood pressure.
Sugary beverages. Sugar, especially in sodas, fruit juices, sweetened tea, and energy and sports drinks, contributes to weight gain a risk factor for high blood pressure. Sugar itself may aggravate hypertension: In one 2019 study, female participants with high blood pressure decreased their sugar intake by 2.3 teaspoons a day and were able to reduce their blood pressure.
Alcohol. Stathos says people with high blood pressure should follow AHA guidelines, and limit alcohol consumption to two drinks a day for men and one for women. Alcohol adds extra empty calories that can contribute to weight gain, she points out. Also, drinking alcohol temporarily raises blood pressure, so binge drinking can be dangerous.
Licorice. Licorice comes from a root and is used as a medicinal herb and flavoring agent. It can reduce the effectiveness of blood pressure medications called ACE inhibitors. If you take this kind of medicine, check with your pharmacist, dietitian or doctor before eating candies or other items containing licorice.
To test your sensitivity, take your blood pressure 30 and 60 minutes after your cup of coffee and see if theres a difference.
Salt Vs Sodium Equivalents
Sodium chloride or table salt is approximately 40 percent sodium. Its important to understand just how much sodium is in salt so you can take measures to control your intake. These amounts are approximate.
- 1/4 teaspoon salt = 575 mg sodium
- 1/2 teaspoon salt = 1,150 mg sodium
- 3/4 teaspoon salt = 1,725 mg sodium
- 1 teaspoon salt = 2,300 mg sodium
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Can A Low Sodium Level Cause High Blood Pressure
High sodium diets are more often linked to high blood pressure than those low in this mineral. While sodium is important to maintaining blood pressure, low levels don’t cause a rise in blood pressure. Instead, you may suffer other complications from too little sodium in the body. These complications are typically isolated to the muscles and brain.