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The
Dangers Of Excess Salt And How To Reduce Your Intake
Author: ©Colleen Palat
We all know that excess salt is not good for our health. But did
you know that the effects of a high salt diet could contribute
to Alzheimer's disease, asthma, stomach cancer, hypertension,
and kidney stones? High salt intake is also speculated to affect
intelligence and memory!
Now I know a lot of us, including me, crave that salty flavor
from time to time. And after all, salt does provide us with much
needed sodium and greatly appreciated flavor. But oftentimes,
we over do it.
Salt is readily available in so many forms, that we may not even
know how much salt we are actually consuming. Did you know that
Americans routinely take in as much as 4000 milligrams of sodium
each day? That is about 8 times the minimum daily requirement!
Chronic salt intake not only over does our sodium intake, but
also affects the balance between sodium and potassium. In our
cells, it is important that the high levels of potassium stay
within our cells while high concentrations of sodium stay out.
If the salt-potassium balance is out of whack with the sodium
levels exceeding the potassium levels, healthy cellular metabolism
is compromised. As a result, resistance to disease and illness
is weakened.
So, the logical response to this is, "OK, so if I eat a lot
of potassium, I will balance out quite nicely."
Not the case. Changing potassium intake quickly can result in
irregular heartbeats and even heart attacks, not to mention affecting
the absorption of calcium.
The healthy response to sodium is this: cut back. We do not need
a lot of sodium, so why are we taking in so much? In order to
maintain a healthy lifestyle, we MUST cut back on our salt intake.
Tips on Reducing Salt in Your Diet
It really is quite easy to cut back on unnecessary salt. Here
are a few suggestions from the book The Salt Solution.
1. Watch for the foods that are obviously heavy in salt. Processed
foods are the biggest criminals in the salt world. Read the labels
sometime on some of your favorite processed food items. The high
levels of sodium will shock you! What are some of the other culprits?
Movie popcorn, pickles, chips, processed lunchmeats, salted nuts,
and bacon, to name a few. Cut them out all together, or at least
greatly minimize your intake.
2. Try a salt substitute. Some of these salt substitutes contain
54% less sodium than salt! That is a huge reduction and definitely
an avenue to consider. You can also try other seasonings like
garlic, onions, and peppers.
3. Order smart at restaurants. Restaurant soups and a variety
of dishes served in restaurants are incredibly high in sodium.
Remember this point: very few restaurants are conscious about
the health effects of different food items. They are in the business
of creating great tasting meals, and rightly so. Be very aware
of what you're ordering. It might even be best to stick with fresh
items such as salads and grilled meats with no salty seasonings.
Your long-term health is in one way determined by what you put
in your mouth. While spoiling yourself every now and again is
OK in my book, frequent poor eating habits are sure to affect
your health in ways you will not want. Create new, healthy habits
and you will be sure to live a life full of vitality!
About
the Author: Colleen is a health and fitness enthusiast
who loves to pass on the latest information on health and
wellness. Sign up for your free e-newsletter filled with
cutting-edge information on health, nutrition, weight loss,
and fitness. For your free e-newsletter, visit http://www.HealthyRevelations.com.
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