Researchers
have linked high salt intake to fluid accumulation and high blood pressure,
prompting the American Heart Association to update their dietary
guidelines. People with high blood pressure or at risk for hypertension
should eat less than 1,500 milligrams of sodium a day, equal to approximately a
half-teaspoon.
“The
solution is simply to eat smarter,” said Dr.
Martha Gulati, director of preventive cardiology and women’s
cardiovascular health at The Ohio State University Wexner Medical Center. “A
diet low in salt, not only reduces your risk of developing high blood pressure,
but also could reduce the risk of a heart attack in the future.”
The Wexner Medical Center
is leading by example, where Gulati led the movement to remove salt from cafe
tables. She hopes removing salt shakers will become second nature for people to
eliminate this unhealthy addition from their meals.
“Removing
salt shakers from our cafes reminds patients, visitors and staff that we are
here to keep them healthy and prevention is key,” said Jim Warner, program
director of nutrition services, who helped Gulati take away salt shakers from
the Season’s Cafés, the hospital’s multi-location restaurant brand.
If all
Americans consumed only the recommended dose of sodium daily, 150,000 lives
would be saved from heart disease, according to the American Medical
Association.
“You can
become smarter about what you eat, but your food doesn’t have to become boring,
bland or uninteresting,” said Gulati. She shares these tips with her patients
to help them make healthy food choices:
- Watch the condiments. Ketchup and salad dressing can be very high in sodium,
so look for the low-salt versions and watch how much you add onto your
meal. Just one tablespoon of soy sauce contains nearly 1,000 milligrams of
sodium.
- Use spices and herbs. Use them while cooking or just before you eat to add
flavor without using salt. A squirt of lemon, lime or vinegar can also
dress up food. People often add salt to guacamole, but just lime gives it
the flavor it needs.
- Less is more.
Sea salt is still salt. It isn’t healthier for you, but since it has more
taste, it can be used sparingly for a similar flavor. However, if you are
using just as much sea salt as regular salt, it is equally as unhealthy.
- Wash canned or frozen vegetables. It is cheaper to buy canned vegetables or frozen
vegetables, but they can have added salt to preserve the food. Look for
no-sodium added canned foods, or rinse them to wash at least half of
the extra salt away.
- Get smarter about labels. Look beyond the word “sodium” on food labels. Words
like “soda,” sodium bicarbonate or baking soda, and “MSG,” monosodium
glutamate, mean sodium is present. Also watch portion sizes.
- Think natural. Salt
already naturally occurs in our food, accounting for about 12 percent of
the sodium we consume. Avoid takeout and processed food, and stick to
fruits and vegetables to help significantly reduce the remaining salt
intake.
A typical
menu for a day, following the 1,500 milligrams of sodium recommendations, might
look like this:
- Breakfast:
1 sandwich thin, 1 large egg, 1 slice Canadian bacon, 2 slices low fat and
low sodium cheese, 1 cup skim milk
- Morning
snack: 1/4 cup unsalted almonds
- Lunch:
1.6 ounce hamburger and condiment including lettuce, tomato, onions, 1
teaspoon mustard, a 16 ounce diet soda, a small side salad with low
fat Italian dressing, using only a fourth of the packet, or oil and
vinegar
- Afternoon
snack: light Greek yogurt
- Dinner:
4 ounces of no-salt added grilled chicken breast, 1 cup of pasta and 1 cup
of broccoli, prepared with 2 teaspoons of olive oil and 1 tablespoon of
parmesan cheese
# # #
For a
high-quality photo of Martha Gulati, MD: http://go.osu.edu/QxH
Contact:
Gina Bericchia, Wexner Medical Center Public Affairs & Media Relations,
614-293-3737, gina.bericchia@osumc.edu
