One teaspoon of salt contains 2,300 milligrams of sodium.Most people this amount is enough for a day, and some even recommended to reduce the daily dose of sodium to 1,500 mg per day.This is especially important for people over 50 years, and at an elevated pressure, diabetes and chronic kidney disease.
Specialists of the American Association for heart disease are advised to all people regardless of their health to consume no more than 1,500 mg of sodium per day.And they are right.According to a study recently conducted at the Miller School of Medicine at the University of Miami, intake per day for more than two teaspoons of table salt has significantly increases the risk of stroke.
The study, which was conducted over 10 years, was attended by more than 2600 Americans of all ages.At baseline, all the volunteers were asked to fill out a questionnaire, which contained questions about dietary habits and the a
Analysis of the results showed that each additional 500 mg of sodium per day increase the risk of stroke by as much as 18%.
Of course, the researchers took into account other factors: age, gender, ethnicity, education level, smoking and alcohol consumption, exercise and the amount of calories per day, the presence of diabetes, concomitant diseases of the cardiovascular system, blood pressure, blood cholesterol levels.However, the greatest impact on the risk of stroke, according to the head of research Hannah Gardener, provided it is the amount of salt consumed in a day.
clear that completely refuse to accept the salt can not be, because the sodium, its member, impact on the water balance, the function of nerve cells and muscle fibers, regulates the work of the kidneys.However, most people get sodium in excess
.And most interesting is that most of the salt is hidden in the products that we buy in the store.For example, frozen ready meals, canned vegetables, smoked delicacies, cheeses, condiments, pickles and sauces, roasted nuts and crackers are usually too full of hidden salt.
Even seemingly healthy foods like vegetables, juices, nuts, muesli and cereal, contain too much sodium.
Avoid prepared foods and fast food.Carefully read the label on its packaging.Often the word "salt" them replaced by other names in which sounds "sodium": sodium chloride, sodium bicarbonate, sodium alginate, etc.
can not understand the culinary jargon, which is abundantly present in the products?Give you a hint if written on the package "contains no sodium", this means that in one portion of the product contains less than 5 mg of sodium;"Very low sodium" - less than 35 mg of sodium per serving;"Low Sodium" - less than 140 mg sodium per serving;"Reduced sodium" - the amount of sodium in the product is reduced by 25%.
If the package you see "Unsalted" or "no added salt", this is not to say that the product is no sodium - the main culprit of pressure.This means only the absence of food-grade salt and sodium is a natural component of the product itself.
Sodium is contained even in pharmaceuticals, for example, by means of a headache or heartburn.They sodium "hidden" in the form of carbonate or bicarbonate.Therefore always carefully read the composition of the medicines that you take.
most difficult to cope with the problem when you have lunch or dinner in the restaurant.Choose a restaurant where dishes are prepared to order, taking into account the wishes of the client.Have not salt foods, and add salt to it themselves directly at the table.Choose dishes made from foods with low sodium content.This fish, steamed vegetables, salad without dressings, ice cream, sherbet.And of course, avoid fast food.The dishes are offered at fast food restaurants, the amount of salt exceeds all bounds.
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