Tips To Prevent Dangerous Salt Intake Levelssam
from ChicagoHealers.com Dr. Martha Howard, MD, Dipl. Ac. NCCAOM
The FDA recommends 2.4 grams of sodium, (about a teaspoon of table salt)
and the American Heart Association recommends even less–only 1.5 grams a
day. Yet among Americans aged 31 to 50, more than 95% of men and 75% of
women exceed that guideline.
The Center for Science in the Public Interest (CSPI) estimates that roughly
75% of America’s sodium intake comes from processed foods, and calls
processed food “the Number 1 sodium villain in our diet.” For instance, a
lunch of: Campbell’s Chicken Noodle Soup (1,140mg of sodium), a serving of
Kraft Macaroni and Cheese (845mg), a Coke (15mg) and Jell-O Instant
Chocolate Pudding (420mg) equals a meal of 2,420 grams of salt.
High levels of salt mean high risk for the development of high blood
pressure, diabetes, kidney disease, osteoporosis, and other chronic
illnesses. ChicagoHealers.com Practitioner Dr. Martha Howard offers the
following tips for reducing sodium in your diet.
* Keep Salt Levels Down-Keep your daily salt down to the FDA level of 2.4
grams, about a teaspoon (total salt, not added salt). Make your upper limit
4 grams of salt, and if you have chronic illness, follow the AHA
recommendation of 1.5 grams.
* Include Minerals in your Diet- Make sure you get enough of the minerals
that balance salt-potassium, calcium and magnesium. That’s 4.7 grams of
potassium, 1 gram of calcium and .5 grams of magnesium for most adults.
Baked potatoes with the skin, apricots, raisins, bananas, and tomato paste
are all examples of high potassium foods.
* Eat Healthy-Eat unprocessed, whole foods, with at least 5-6 servings (a
serving is a half cup) of fresh fruits and vegetables.
* Use Alternative Seasonings-Use salt-free herb combinations like Spike or
Dash, and lemon to season meats, fish or chicken.
* Knowledge is Power-Check out the salt content of processed foods and fast
foods, and stay away from both.
Please contact me for additional information including an interview with
ChicagoHealers.com Practitioner Dr. Martha Howard, MD, Dipl. Ac. NCCAOM or
go to www.ChicagoHealers.com for more information.