Eating less sodium creates even bigger heart healthy benefits. Sodium, salt, and edema sodium helps regulate the balance of fluids in your body. In canada, it was reported that reducing intake of sodium to the current. There are 75 countries working to reduce the sodium intake and 39 have set sodium target levels for one or more processed foods the world health organization has recommended a global reduction in. While all of these strategies have the potential to be effective on their own, a multifactorial effort that includes several component strategies will have the greatest impact. Small changes make a big impact on your childs daily sodium intake. Buy fresh, frozen, or canned vegetables with no salt or sauce added. Sodium s role in processed foods cdc pdf pdf 867k reducing sodium in your diet. People with high blood pressure, heart disease, certain liver disorders and chronic kidney disease should further reduce daily sodium intake to 1500 mg per day. Studies have found that the dash eating plan can lower blood pressure in as fast as 2 weeks. Our body does need small amounts of salt, however the salt naturally occurring in foods is sufficient to meet needs. These resources can also help you find ways to reduce sodium in your diet.
Summary strategies to reduce sodium intake in the united states. This may be because americans do not have a good understanding of their own. It was estimated that if the average person would decrease salt intake by. Controlling your sodium intake doesnt mean spoiling the pleasure of eating out. Obesity related health issues, adopted in may 2007, sets out the commissions priorities to contribute to reducing ill health due to poor nutrition, overweight. Reducing salt intake european heart journal oxford. From the 53 references obtained from the literature search, we identified 11 original research articles that provided relevant information on the medical cost savings, implementation costs, or costeffectiveness of interventions to reduce sodium intake. Experts hope that by reducing salt intake across the united states, we can help reduce risk for heart diseasethe no.
Eu salt reduction framework european commission europa eu. Studies have found that the dash menus containing 2,300 milligrams of sodium can lower blood pressure and that an even lower level of sodium, 1,500 milligrams, can further reduce blood pressure. All the menus are lower in sodium than what adults. A global opportunity to reduce populationlevel sodium intake. Focus on eating foods low in saturated and trans fats such as. Much of the sodium we eat comes from salt we add to our food. The many benefits of lowering sodium intake underscore the need for a. Reducing sodium intake in philadelphia and shandong, china posted on september 29, 2014 by barbara bowman, ph. In people aged 5059 years a reduction in daily sodium intake of 50 mmol about 3 g of salt, attainable by moderate dietary salt reduction would, after a few weeks, lower systolic blood pressure by an average of 5 mm hg, and by 7 mm hg in those with high blood pressure 170 mm hg. Hints to reduce salt choose products labelled low salt or no added salt check nutrition panel. Rinse canned vegetables and beans to reduce sodium. However, in foods where salt is a key component, such as soy sauce or cold cuts, the best a manufacturer can do is reduce the amount. Salt of the earth reducing sodium in the us diet american heart. Nemo reducing salt intake with heart failure nutrition education material keywords.
Reducing salt intake pdf world health organization. Ways to reduce sodium a low sodium salt diet may help prevent build up of extra water in your body. You also may want to bring a family member with you when you visit your doctor. Low sodium intake may have adverse effects in some people americans need to lower their excessive salt intake for their healths sake, but it may be harmful to cut back too far, says a. Choose plain fresh, frozen, or canned low sodium or nosaltadded vegetables and season them yourself.
Tips to lower your sodium intake most people should limit their daily sodium salt intake to less than 2300 mg per day from all foods, beverages and seasonings. A variety of whole grain foods like whole grain bread, cereal, pasta and brown rice. Get 10 easy tips to reduce sodium cdc pdf pdf 265 kb external for you and your family. Sodium is something we need in our diets, but most of us eat too much of it. Reducing the intake of sodium is an important public. Compress pdf files reduce file size while optimizing for maximal pdf quality. Consumer education, availability of select lower sodium and reduced sodium products, and voluntary reduction in.
Try low sodium bouillon and soups and unsalted broth. A sodium raises blood pressure and is associated with increased risk of heart disease. Whole, fresh foods, on the other hand, are naturally low sodium foods. Objective to assess the effect of decreased sodium intake on blood pressure, related cardiovascular diseases, and potential adverse effects such as changes in blood lipids, catecholamine levels, and renal function. Research indicates that lowering sodium may reduce a. Your guide to lowering your blood pressure with dash.
If you arent very active and dont exercise regularly, sticking to the lower end of that range will be beneficial whereas sticking to the upper end of that range is healthier for those living an active lifestyle. Similarly, foods low in sodium may carry a low sodium label. The dash diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. Finally, we showed that a lower sodium intake has no adverse effect on blood lipids, catecholamine levels, or renal function. Even though sodium may already be inmany packaged foods when you purchase them, you can lower your daily sodium intake.
Heres what happens when you lower your sodium intake. Ideally, randomised controlled trials with these disease outcomes would be needed to strengthen the evidence base. Choose packaged foods labeled low sodium, reduced sodium. Research indicates that lowering sodium may reduce blood pressure. How to reduce your intake of sodium by using the nutrition facts label. Progress since the adoption of the salt reduction framework 7. You can do this by eliminating table salt and choosing lower sodium options from all the food groups. So, you may not learn how much sodium is in a food unless you ask. Limiting sodium by eating out less and making smart choices at the grocery store can have health benefits. If you want to try and make the change yourself, try and keep your daily sodium intake between 1500 and 2300 mg. Compress pdf file to get the same pdf quality but less filesize.
Aim to keep your levels at less than 1,500 milligramsday. Partnering with worksite cafeterias to provide lower sodium options cdc pdf pdf 616k san antonio. Published in the lancet, the study found that low salt, or sodium, intake may raise the risk of heart attack, stroke, and death, compared with an average salt intake lead author andrew mente, of. The ultimate goal, of course, is reducing cardiovascular disease and other complications from hypertension. Low salt intake may raise risk of heart attack, stroke. Theorybased teaching strategies for promoting adherence to a lowsodium diet among patients with heart failure are presented in this manuscript. Cdc sodium reduction guides and strategies for health. Comprehensive reduction of salt intake, both alone.
Indeed, a highsalt diet may actually increase the liking of salty foods, and the. Can improve the health of the population by reducing blood pressure levels. Potassium helps counter the effects of sodium and may help lower your blood pressure. As a result, the number of consumers reducing sodium intake increased by a. Sodium intake and its reduction by food reformulation in the. Sodium is a mineral, and most of the sodium in our foods comes from salt. Sodium reduction toolkit centers for disease control. Some people may want to limit sodium intake for preventative reasons, as well. Reducing salt content in processed food is best considered as part of an overall. Some research indicates that lowering sodium may reduce.
By how much does dietary salt reduction lower blood. Partnering with food distributors to reduce sodium cdc pdf pdf 323k. Sodium is essential for fluid balance and cellular homeostasis. Heart healthy eating nutrition therapy stanford health care. The lower your salt intake is, the lower your blood pressure. Walter cannon more explicitly defined homeostasis when he referred to the fluid matrix of the body and emphasized the role of sodium. Top 10 tips for reducing salt in your diet national. Things you or the person who purchases and prepares your food can do to reduce sodium. The facts cdc pdf pdf 161k sources of sodium in your diet cdc pdf pdf 320 kb sources of sodium and sodium intake.
Moreover, data have suggested that a higher potassium intake is associated with a lower incidence of cardiovascular and renal events when patients are on a high sodium intake. At least half of the servings should be whole grains. Use the nutrition facts label to reduce your sodium intake. Incorporate foods with potassium like sweet potatoes, potatoes, greens, tomatoes and lower sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Eating less sodium can help lower some peoples blood pressure. Data sources cochrane central register of controlled trials, medline, embase, who international clinical trials registry platform, the. Strategies to reduce dietary sodium intake ncbi nih. Choose packaged foods labeled low sodium, reduced sodium, or no salt added when available. Nearly 9 in 10 us children eat more sodium than recommended, and about 1 in 9 children has raised blood pressure, which is a major risk factor for heart disease and stroke. Compress or optimize pdf files online, easily and free.
The questionable claims by the authors of the two pure articles intimating that a low salt intake may somehow be dangerous undermine public health efforts to reduce salt intake to treat and prevent hypertension. Even though sodium may already be in many packaged foods when you purchase them, you can lower your daily sodium intake by using the. In the last several decades, there has been a tremendous amount of work exploring dietary sodium and. According to the 2010 institute of medicine iom committee report on strategies to reduce sodium intake, activities to reduce sodium intake have been going on in the united states for more than 40 years but have not succeeded. The strategies, which are based on the theory of planned behavior, address patient attitude, subjective norm, and perceived control as they learn how to follow a lowsodium diet.
Foods high in sodium include processed meats, canned foods, salty snacks, and frozen or convenience items. By following the dash diet, you may be able to reduce your blood pressure by a few points in just two weeks. Theorybased lowsodium diet education for heart failure. Sodium reduction guides and strategies for health professionals. While all of these strategies have the potential to be effective on their own, a multifactorial effort that includes several component strategies will. Cut down on sodium get the facts about sodium and salt from the dietary guidelines for americans. Authors also note that having a low sodium intake was not. Tips to lower your sodium intake nutrition and food. Owing to the study design, the quality of the evidence was not as high as that for blood pressure. Having a family member who knows that you have high blood pressure and who understands what you need to do to lower your blood pressure often makes it easier to make the changes that will help you reach your goal. The food and drug administration requires a low sodium labeled food to contain less than 140 mg per serving. To help americans reduce salt intake to the ideal one teaspoon per day, the national kidney foundation and council of renal nutrition member linda ulrich offer 10 tips to reduce sodium in your diet.
Swapping out foods high in sodium with low sodium alternatives is an easy way to cut down on your sodium intake. Lowering sodium in childrens diets today can help prevent heart disease tomorrow. Using the nutrition facts label to reduce your intake available in pdf. This would suggest that efforts should be made to not only reduce sodium intake but also to increase potassium intake with the consumption of fruits and vegetables. In this paper, we summarize strategies to lower sodium intake in the general population see table 1. Continued low salt, low sodium proven health benefits.
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