THE DISADVANTAGES OF SALTING FOOD
While everyone requires a certain amount of salt to
stay healthy, it's easy for people to eat far more salt than they need due to a
diet of fast food, processed snacks and produce that has been salted as a
preservative or for flavor. High salt intake has been linked to serious health
issues, so it's important to limit your consumption of salty food.
The Basics
Table salt is a form of sodium, an element which
plays a vital role in keeping your blood circulating at the right pressure and
volume and which also assists in the proper functioning of your muscles. Salt
occurs naturally in low levels in many healthy foods; sodium in various forms
is also added to to a wide range of processed food to enhance its flavor or
prolong its shelf life.
Health Risks
Excessive salt intake has been linked to high blood
pressure, which is in turn a contributor to heart disease and stroke. In
addition, high sodium can make you more prone to kidney stones, osteoporosis
and even stomach cancer. The University of Maryland Medical Center also warns
of links to cirrhosis.
Food Sources
Common high-sodium foods include cured or processed
meats such as sausage, salami, bacon and ham. But there are also less obvious
sources, such as pickled produce, cheese, vegetable juice and many condiments.
In addition, canned goods usually contain salt or other forms of sodium to keep
them looking fresh.
Recommended Intake
With so much salty convenience food on the market,
it can be all too easy to lose track of how much sodium you're consuming. The
US Department of Agriculture recommends a daily intake for adults of 2,300
milligrams of sodium -- equal to 1 teaspoon of table salt – going down to 1,500
mg per day for individuals diagnosed with high blood pressure. To limit your
intake, make recipes with garlic, pepper and herbs rather than salt, opt for
fresh produce over processed food, and read food labels to see how much salt
per serving an item contains – a healthy level being 100 mg per serving or
less.
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