November 30, 2022

Why you should stop adding salt to your food and what you can do for your food to know well

Read Time:3 Minute, 20 Second


(CNN) — Thinking about it, maybe it is better not to pass the salt.

Adding salt to your food on the table is associated with lower life expectancy and a higher risk of premature death, according to a new study.

The study analyzed more than 500,000 people in the UK Biobank that they answered a questionnaire between 2006 and 2010 about their habits of use of salt and the frequency with which they added it to their food. Before starting to review all your favorite recipes, keep this in mind: the researchers only observed the amount of salt that were added AFTER that the meals in question cooked, according to the findings published in the European Heart Journal in July.

The researchers followed up with the participants about nine years later and found that the more salt people added to their meals, the greater their chance of premature death. However, people who consume high levels of salt could lower their risk by eating more fruits and vegetables, according to the study.

The American Heart Association recommends that adults do not consume more than 2,300 milligrams of salt per day, but points out that the “ideal limit” is 1500 milligrams of salt per day. Consuming too much salt can raise blood pressure, which in turn can cause heart disease, stroke and kidney diseases, said the cardiac association.

The National Health Service of the United Kingdom recommends that adults limit their sodium consumption to a teaspoon of salt a day.

There is a long history of scientific research that show that a diet rich in salt is risky, but this study adds a new level of caution against adding more to your dish, said the main author of the study, Lu Qi, professor of epidemiology at school Public Health and Tropical Medicine of the University of Tulane in New Orleans.

“More evidence is needed, especially clinical trials, before the public takes some measure,” he said. “However, our findings are in line with previous studies that consistently show that high sodium consumption is negatively related to several health results such as hypertension and cardiovascular diseases.”

So you can go further to reduce salt consumption

Even if you do not add salt to your own dish, you may be consuming more sodium than you should.

A 2020 meta -analysis of 133 clinical trials random about the reduction of salt consumption found solid evidence to reduce sodium in the diet reduced blood pressure in people with existing hypertension, and even those that were not yet at risk.

One of the main culprits of high sodium levels in our diet? Manufactured foods, which often use salt for flavor, texture, color, and preservation. More than 70% of the sodium that Americans eat comes from what the food industry adds to products that are then purchased in stores or restaurants, according to the administration of Foods and Foods of the USA (FDAfor its acronym in English).

“Most of my patients do not add salt on the table, but they do not realize that paneclos, canned vegetables and chicken breasts are among the worst guilty (of the high sodium content) in the USA” said Dr. Stephen JuuraSchek, an assistant professor at the Harvard Medicine School that investigates sodium and hypertension.

Juraschek did not participate in the Biobank study or in the meta -analysis of 2020.

But salt makes everything taste so good, you may be thinking.

Nevertheless, There are strategies to maintain a vibrant palate and create attractive dishes with less salt, he said Carly Knowlesregistered dietitian who is also a private chef, Licenciada and author of the kitchen book “The Nutritionist’s Kitchen “.

Knowles recommends cooking at home – where there is more control over the salt shaker while the food is prepared – more often, read the ingredients of the products, replace them with mixtures of herbs and spices without salt and focus the diet on minimally processed foods.



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