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.
Salt And High Blood Pressure: 5 Common Myths Debunked
Many of us dont think twice when we add a dash of salt to our food. After all, salt is a flavourful seasoning and an essential mineral that your body needs. Salt helps your nerves to transmit impulses, balance your fluid levels and enables your muscles to contract and relax. But consuming too much salt can have serious consequences.
The Singapore Heart Foundation recommends that you keep your salt intake to only less than 2000mg per day, the equivalent of less than a teaspoon. Too much salt can lead to high blood pressure, which is a major risk factor for stroke and heart disease. There are many myths surrounding salt and its connection to high blood pressure.
Below, weve rounded up 5 common myths to debunk, so youll be able to tell fact from fiction.
Myth 1: Im healthy so I dont need to worry
About slightly less than one quarter of Singaporeans aged 30 to 69 have high blood pressure. And many of them dont know that they have it. Not everyone who has high blood pressure experiences typical symptoms. Even if you have a healthy blood pressure at the moment, consuming too much salt can result in high blood pressure in the long run. Thus, its a good habit to add only a little salt to your food and regularly check your blood pressure to ensure that you arent consuming too much salt.
Myth 2: I cant do anything about my high BP
Myth 3: I dont add salt to my food, so I cant have high BP
Myth 4: Other forms of salt have less sodium
Is Himalayan Salt Healthy
First of all, its important to understand that all salts are essentially sodium-chloride. And it is high intakes of sodium-chloride that have been repeatedly found to raise blood pressure, which dramatically raises our risk of heart attacks, strokes, and many other serious health concerns.
Himalayan salt is a pink salt mined in the Himalayan Mountains. It is 95 to 98% sodium chloride. Its pink color appears largely due to traces of iron.
There is no reason to believe that Himalayan salt or any other sea salt is any better than iodized table salt despite the fact that it may cost 100 times more than table salt.
Is Himalayan salt healthy? There is no reason to believe that Himalayan salt is any better than table salt despite the fact that it may cost 100 times more than table salt.
Both the American Heart Association and the Pritikin Longevity Center recommend that nearly all Americans consume no more than 1,500 milligrams of sodium per day. It doesnt really matter whether that sodium comes largely from plain old iodized table salt or from pricey Himalayan sea salt. If you exceed that 1,500-milligram daily level of sodium, it is likely to contribute to:
- Atrophic gastritis
- Acid reflux
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Myth : Pink/black/rock/sea/himalayan Salt Is Better For You Than Other Types Of Salt
You might have seen some varieties of salt advertised as having extra health benefits that regular table salt doesnt, like containing minerals that are good for your body. Consumer advocacy group CHOICE say that Australians should be wary of these kinds of health claims, as the minerals found in salts like Himalayan Sea Salt are often present only in very small amounts.
Himalayan salt, sea salt, rock salt, black salt, pink salt, unicorn salt in the end, its all still salt. Upping your salt intake to try and get the benefits of an advertised mineral might lead you to consume far too much salt, putting yourself at risk of disease.
If youre looking for a great way to get healthy minerals and other nutrients in your diet, fruits and veggies are a great source of these. Head on over to the Healthier. Happier. Colour Wheel to find out what nutrients are in your favourite fruit and veggies.
Whats All The Fuzz About Low
Salt: why is it bad for you?
The recommended portion of sodium per day is about 2300 milligrams for a healthy diet. This translates to about 2 teaspoons of table salt, OR 5 tsp of fish sauce, OR 4 tsp of light soy sauce.
However, MOST OF US , consume more than this limit each day. This is hardly surprising given how much salt is in processed foods and pre-packaged meals and snacks, but it can have some scary consequences.
The real concern with salt intake is sodium. Sodium, a major component of salt, is necessary in our diets as it plays an important role in almost every part of the body. However, too much sodium can cause serious damage.
When you eat salt the sodium ends up in your blood stream where it draws more water to keep the overall concentration in balance. More liquid in your blood vessels creates more pressure, giving you high blood pressure. High blood pressure, as most people are aware, is bad very bad for you. Over time, high blood pressure puts a strain on your blood vessels and allows debris to build up in the walls. These plaques make the vessels more narrow which forces the heart to work harder in order to circulate blood to the body. The heart is not a muscle you want to strain.
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Tomatoes And Tomato Products
Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure .
A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death 30010-2/fulltext” rel=”nofollow”> 26).
Body Weight Feed Intake Fer And Salt Intake
Body weight, feed intake and FER are presented in . Initial body weight of SS8 group was significantly higher than the other groups except for RS8 group. However, the mean final weight of RS8 group was significantly lower than all other groups . Body weight gain of CON, SS4, and RS4 groups did not differ, but that of RS8 group was the lowest followed by SS8 group . Feed intake of CON group was the lowest and that of SS8 group the highest with the other three groups being similar. Although the food intakes were variable, sodium intake between the RS4 and SS4 and between the RS8 and SS8 rats were similar . This was due to larger amount of food consumption by the SS groups despite the RS diet containing a higher salt content than the SS diet. The fact that SS diets were consumed at a higher rate than the RS diets may be an indication that the chow with SS was more palatable to the rats. This also precludes salt consumption as the source of differences seen the parameters that were measured between the RS4 and SS4 groups and between the RS8 and SS8 groups.
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How Much Sodium Per Day With High Blood Pressure
While everyone needs salt each day to exist and to optimize the bodys function, those with high blood pressure will need to watch their salt intake. Most adults need about 1,500 mg of sodium each day until about the age of 50, after which the daily requirement drops to 1,300 mg, with another drop to 1,200 after 70.
Generally, the sodium limit is 2,300 mg a day, though many people actually get closer to 3,000 mg a day due to poor diets and food choices. Those with high blood pressure need even less, and many experts recommend no more than 2,000 mg a day.
More About Salt Moderation
Allen Raines knew he had to make changes when he had an episode of high blood pressure last year. The 54-year-old from Cincinnati has always been naturally thin, so when he had that health scare, his doctor made several recommendations and one was to reduce his salt intake.
“I’ve cut out salt, but I’ve done other things as well, and my doctor says it’s working. It’s less about elimination and more about moderation,” Raines says.
He’s the cook in the family and stopped using salt that recipes called for. Instead, he lets his family add salt at the table if they choose. Raines tried salt substitutes initially, but his family didn’t care for the taste, so he doesn’t cook with them.
“I researched salt substitutes and I don’t trust the high potassium levels. It felt a little risky and didn’t seem like the route I wanted to go,” says Raines. “I’m eating more fruit and vegetables now, getting potassium and sodium naturally. I used to like a sandwich for lunch, heavy with mayonnaise. Now I just use a thin layer.”
Patel says: “I think salt substitutes are beneficial with the caveat that you have to work with your doctor. Having high levels of potassium in the body can have very bad effects on the heart. Most people can handle the extra potassium they’re ingesting in the salt substitute, provided their kidney function is normal the patients who have abnormal kidney function have to be very careful of those salt substitutes that are using potassium chloride.”
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Yes Thereare Good Salts And Bad Salts
Of course, like most things, there are good and bad salts.
Commercially available table salt is the bad one, even if it says its naturally evaporated sea salt . These table salts are normally bleached and contain various toxic additives such as aluminium hydroxide and anti-caking agents. If you use them you can pretty much be guaranteed to end up with problems such as gout, arthritis, rheumatism, and kidney and gall bladder stones. 1
Sea salt is a better choice as long as you can get it from a reputable source that can guarantee it’s genuine sea salt. Even then, these salts can be contaminated with mercury, dioxin and other poisons.
The best salt by a country mile is pink rock salt . This naturally occurring salt also contains over 70 essential minerals and trace elements besides sodium in a highly absorbable and safe form.
Pink rock salt is extremely good for you and has actually been found to stabilize and lower blood pressure!
The most popular and reputable is Himalayan pink rock salt but you can also find it in Australia, Hawaii, Peru, Utah and Poland. Pink rock salt is slowly becoming more and more widely available as its popularity continues to grow.
So folks, forgetall the nonsense about salt giving you high blood pressure, and instead, goahead and salt your food to taste without feeling guilty . Anddont be afraid that you might eat too much, because if you do, your taste budswill soon let you know and you simply wont want to eat it!
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How Would I Know If I Have Low Blood Pressure
The only way to tell would be to get your blood pressure checked, he confirms. Any reading under 90/60 millimeters of mercury is considered low.
However, there may be signs including:
These symptoms tend to occur more when someone goes from lying down or sitting to then standing, he adds.
Reducing Your Sodium Intake
One of the best ways to positively affect your blood pressure is to reduce your sodium and increase your potassiumeat 5-7 servings of fruits and vegetables a day. Fruits and veggies are low sodium and high in potassium.
Others may turn to salt substitutes such as potassium chloride and potassium iodide, which are sodium free. Other salts known as half-salts or lite salts have roughly 50 percent less sodium, and they can be good options for those that are watching their salt intake. Some salts may simply be a blend of spices and herbs and contain no salt at all, and some people may prefer to flavor their foods with fresh herbs, lime or lemon juice, as well as garlic or ginger.
But while adding less salt to your meals can help you reduce your salt intake, more than three-quarters of all the salt we consume isnt from the salt shaker, its from packaged foods and snacks like chips, fries and baked goods, not that main entree.
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What Food Is Least Likely To Lower Blood Pressure
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Safe Use Of Salt Substitutes
The National Heart, Blood and Lung Institute warns that patients with hypertension should consult their medical provider prior to using salt substitutes to flavor food. Many salt substitutes contain potassium chloride and can be potentially harmful when used by patients with kidney problems or heart disease. Low-sodium diet guidelines and the use of salt substitutes are highly individualized depending on your personal health needs and the underlying causes of your hypertension.
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What Exercises Are Good To Lower High Blood Pressure
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The 17 Best Foods For High Blood Pressure
Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease .
Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure values of 130 mm Hg or more, diastolic blood pressure of more than 80 mm Hg, or both .
Medications, including angiotensin-converting enzyme inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.
Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications .
A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels (
A 5-month study involving 101 Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons .
Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.
Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.
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