Excess salt in the diet is a sign of problems, so we are trying to limit sodium-rich foods. It turns out, however, that not salty peanuts, sticks and chips are the best sources of sodium. Check what to look for.
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Daily diet
Salty snacks are undoubtedly a rich source of sodium. A large packet of sticks (200 g) will provide approx 8 g of salt equals 3200 mg of sodium. Given that daily the norm is 1500 mg, such a snack exceeds it twice. However, it does not sit on the table for most people every day. For our health, the most important thing is what we eat the most. So what cannot be missing on our tables? Of course, bread, cold cuts, cheeses, poultry and red meats. Although you cannot see salt on them, these foods are the main source of sodium in your daily diet. Just look at these data:
4 slices of bread (120 g) – 548 mg 4 slices of ham (125 g) – 1280 mg 2 slices of cheese (60 g) – 370 mg 1 breaded pork chop (100 g) – 111 mg
It is clearly visible that eating these few ingredients is already above the daily allowance for sodium. Then there are other groceries and dishes that you intentionally add salt to. Dietitian Marta Tomaszewska wrote about why unsalted food is healthier.
Over the ocean
In the United States, this problem has been addressed by an organization whose goal is to promote good habits in the care of the heart (American Heart Association/American Stroke Association). To make Americans aware that what they eat every day is the main source of their cardiovascular problems, she created ‘salt six’ (Salty Six). She depicted it on a legible poster available to everyone. According to them, the main sources of sodium in the American diet are, as in Poland, bread, cold cuts and poultry. In the following places, however, they mention pizzas, ready-made soups, sandwiches / burgers to buy. In our country, these dishes do not reign on the tables so far. However, we are slowly approaching Western standards. Prepared meals, fast food and processed foods flow over into sodium. Given the low consumption of fruit and vegetables, it is hardly surprising that cardiovascular disease is one of the most common causes of death. Therefore, there is a need for nutritional education that will make people aware of the dangers and show how to avoid them. We often talk about the influence of diet on heart health on our website. In the article by Karolina Łąkowska, you can read how nutrition helps fight hypertension.
The Health Effects of Sodium
Sodium is essential for the body to live. Its concentration is controlled by the kidneys. Participates in regulating the water management in the body, helps with the flow of nerve impulses and muscle contractions. However, if there is too much of it in the bloodstream, draws water out of cellsthereby increasing blood volume. Thus, pressure rises in the blood vessels. If this condition persists, it can damage blood vessel walls and accelerate plaque build-up. This, in turn, favors narrowing of the vessel lumen. Besides, high blood pressure forces the heart to work hard. So it’s important to pay attention to what you eat, read labels, and choose low-sodium foods.
Main photo is from: avlxyz / Foter / CC BY-SA
The photo in the content is from: cherrylet / Foter / CC BY
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