The CDC says that 90% of Americans eat too much salt: this is how to reduce
These simple tips will transform your heart health, say the experts.
Eat too much Can increase your risk of hypertension, stroke and heart attack, explains the centers for Disease Control and Prevention (CDC). This is what makes their next warning if alarming: they say that 90% of Americans eat too much salt .
According to the most recent directives, adults should limit their sodium consumption to 2,300 milligrams per day. However, the World Health Organization (WHO) notes that most people consume between 9,000 and 12,000 milligrams per day - A quantity that could seriously compromise your health.
The good news? Even a moderate reduction to 5,000 milligrams or less can reduce your blood pressure and reduce your risk of cardiovascular complications, says WHO.
Read the rest to learn six ways to reduce your salt consumption for better heart health.
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Read nutrition labels and budget your contribution.
To reduce salt, think of your overall contribution as a sodium budget, then reconstitute the meals that enter the recommended beach.
The easiest way to do so is to familiarize yourself with nutrition labels on any product that is packaged and to opt for products that contain the least sodium. "When buying prepared meals, search for those who have less than 600 milligrams (MG) of sodium per meal , which is the upper limit fixed by the Food and Drug Administration for a meal or a main dish to be labeled "healthy", "advises the CDC.
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Consider serving sizes.
By reading the sodium contents On nutrition labels, it is important to keep in mind that these figures concern a single portion - which means that if you eat more than one portion, you can quickly double or triple your sodium intake.
By checking the number of portions per container and being aware of your portions, you can make sure not to blow your salt budget without realizing it. Loading your plate with fresh vegetables, fruit, whole grains and lean proteins can help you evolve savory foods.
Exchange processed foods for whole ingredients.
Although sprinkling with salt on a dish can increase your sodium intake, the vast majority of the salt you eat probably comes from processed or prepackaged foods. This is why the CDC recommends exchange elements treated for fresh and whole ingredients as far as possible.
You do not know which specific items to avoid? The health authority recommends against food with pre-made sauces, spice mixtures or other "heat and eat" components, as these are generally loaded with sodium. They add that you should always buy fresh meat on healed, salted or smoke meat to lower your sodium level.
Replace the salt with tasty ingredients without sodium.
The elimination of an excess salt from your diet can leave your bland food tasting if you are used to eating sodium in larger quantities. However, adding tasty and salt -free ingredients can help make your food changes more pleasant, and therefore more durable. AE0FCC31AE342FD3A1346EBB1F342FCB
Wondering where to start? Try to cook with salt -free spices, onions, garlic, citrus juice, fresh herbs or spicy peppers, to name only a few salt -free additions. Experience with different flavors until you find lower sodium meals that excite you with the idea of cooking and eating.
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Be careful when you dine.
Dinner in restaurants and Take -out Can considerably increase your sodium intake without your knowledge. Experts advise you to opt for meals cooked at home as often as possible, by reserving fast food meals or restaurants for occasional treats.
When you make Dinner, you can always ask that no salt be added to your meal, or request which menu items contain the least salt. You can also consider limiting your portions by dividing a meal with someone else, or saving half for later.
Be patient - Change takes time.
Even if you cut cold salt turkey, you may have trouble adjusting during the first weeks or months. According to the National Kidney Foundation, "salt preference is an acquired taste that can be without learning. It takes about six to eight weeks to get used to eating food with much lower quantities of salt , but once it is done, it is really difficult to eat foods like croustilles because they have a too salty taste. ""
In the meantime, be patient with yourself and focus on the incremental advantages that you will gain by lowering your salt consumption over time. Once you adapt to your new standard, you will like salty foods less often that put your heart health in danger.
