Limit salt intake for heart health from "summary" of Eat, Drink, and Be Healthy by Walter Willett,P.J. Skerrett
In the quest for good heart health, one important factor to keep in mind is the amount of salt we consume. Salt, or sodium chloride, is a major component of our diet. However, too much salt can lead to high blood pressure, a major risk factor for heart disease. Reducing salt intake is crucial for maintaining a healthy heart. When we consume too much salt, our bodies retain water to dilute the excess sodium in our bloodstream. This can increase blood volume and put extra strain on our heart and blood vessels, leading to high blood pressure. High blood pressure, or hypertension, is a silent killer as it often has no symptoms but can cause serious damage to our heart and arteries over time. By limiting salt intake, we can help lower our blood pressure and reduce the risk of heart disease. Experts recommend consuming no more than 2,300 milligrams of sodium per day, which is about one teaspoon of salt. However, most Americans consume much more than this, with the average daily intake being around 3,400 milligrams. To reduce salt intake, it is important to pay attention to the sodium content in processed and packaged foods, as they are often high in salt. Opting for fresh fruits and vegetables, lean proteins, and whole grains can help lower overall sodium consumption. In addition to reading food labels and choosing lower-sodium options, cooking meals at home using herbs and spices for flavor instead of salt can also help reduce sodium intake. Making small changes gradually can lead to long-term benefits for heart health.
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