Increases blood pressure and promotes bone fragility: the doctor advised what not to eat

However, 500 milligrams (mg) of sodium per day is sufficient for humans. In the US, it is estimated that the average American consumes almost seven times more.

Health experts have been urging people to reduce sodium in their diets for years.

More than two decades ago, an important study “Dietary Approaches to Stop Hypertension (DASH) – Sodium” (lit. Nutritional methods to stop hypertension) provided strong evidence that reducing dietary sodium results in better control of high blood pressure.

In addition, too much sodium can have other harmful effects. For example, an excess of sodium can drastically reduce the amount of calcium in the body, which leads to the development of brittle bones – osteoporosis.

Science has proven that reducing your salt intake is good for your health. A recent study analyzed cardiovascular biomarkers (substances that reflect heart health) in stored blood samples from the original DASH study.

Dietary adjustments showed a gradual reduction in heart damage and biomarkers of cardiac workload over the course of the three-month study.

Another study, which followed about 177,000 people for nearly 12 years, found that people who said they rarely or never added salt to their food had a lower risk of heart disease than those who usually salted their food.

“I make sure to tell my high blood pressure patients to watch how much salt they eat and share information about the DASH eating plan,” says Dr. Katherine Sakmar of Massachusetts General Hospital in Boston, US.

The DASH diet plan emphasizes whole grains, fruits, vegetables, and low-fat dairy products, as well as fish, poultry, beans, nuts, and healthy oils.

Following the DASH eating plan will keep your sodium intake below 2,300 mg per day, which is the amount recommended by the Dietary Guidelines for Americans.

Why is excess sodium harmful?

If you eat salty food, the body starts to store water to dilute the extra sodium. As a result, the fluid in the blood vessels increases, and the pressure increases.

“High sodium can also stimulate hormones that cause blood vessels to constrict, which also increases blood pressure,” Sakmar explained.

Over time, high blood pressure puts stress on the heart, causing its left ventricle to thicken and increase the risk of heart failure.

A very high amount of sodium can also damage the inner layer of blood vessels – the endothelium, which creates conditions for the accumulation of fatty plaques (atherosclerosis).

Too much sodium can cause changes in the body’s hormonal and inflammatory responses, which can alter the immune response, fat metabolism and kidney function, according to a 2020 study. in a review published in the Journal of the American College of Cardiology.

Possible long-term consequences can damage not only the heart, but also the kidneys and brain.

Read product labels

More than 70 percent sodium in the average American diet comes from packaged, pre-prepared, or restaurant foods. Doctor K. Sakmar explained that she has a habit of looking at product labels, and advises others to do the same.

“If I’m recommending healthy lifestyle changes to my patients, I think I have to follow them myself,” she said.

Look at the nutrition declaration of the product. The sodium content will be listed there. Be sure to pay attention to the portion size. Most often, it will be indicated how much salt is in 100 g of the product.

Many people don’t realize that bread and related products like bagels, muffins, pita bread, naan breads and tortillas are often the main source of sodium in their diet.

Processed meats are also high in sodium. “My patients, most of whom are of Italian descent, are surprised when I tell them that a typical Italian sandwich often has more than 1,000 mg of sodium,” Sakmar explained. She notes that salt has even been added to some types of uncooked meat and poultry.

Many popular seasoning mixes list salt or sodium as ingredients, and some also contain the flavor enhancer monosodium glutamate, another source of sodium. Look for salt-free herb and spice blends, as well as low- or reduced-sodium versions of commonly used condiments, sauces, or dressings.

Adapted from Health.harvard.edu inf.