Cutting down on sodium-intake can reduce your risk of THESE chronic conditions

Why should you regulate your sodium intake

Sodium or what we usually call 'salt' is an integral part of our daily diet. It is what provides taste and also improves the experience of our food. About 500 mg of daily sodium-intake is said to be necessary for important bodily functions. However, excess of it could also increase your risk of developing various illnesses.

As far as adults are concerned, the World Health Organization (WHO) recommends they consume less than 5 g, which is just under a teaspoon of salt daily. For children, the global health agency suggests adjusting the recommended maximum intake of salt for adults downwards, as per their energy requirements.

That said, while sodium is an essential nutrient for our body, that helps in balancing fluid levels, improves nerve and muscle functions, eating too much of it can also have adverse health impact. Therefore, choosing to cut down on your salt intake and bringing it back to normal can help reduce your risk of certain health conditions. Read on to find out what they are.

High blood pressure a.k.a. the silent killer

Excess sodium consumption is linked to high blood pressure or hypertension.

High sodium or salt intake can cause our bodies to hold onto more water, causing larger volumes of blood to flow through the blood vessels and the arteries. This further increases the pressure on the blood vessels, making the heart work harder to pump blood to various parts of the body, leading to high blood pressure.

A high blood pressure often has no symptoms, which is why it is called a silent killer.

Heart failure

According to a study published in The Lancet, reducing sodium intake could help improve certain symptoms in patients with heart failure. Although it did not lower hospital visits or deaths in them, the study found that it could ease their symptoms such as swelling, fatigue and coughing.

The research involved 806 heart failure patients at 26 medical centers in Canada, the United States, Columbia, Chile, Mexico and New Zealand, out of which half the participants received usual care, while the other half received nutritional counseling on how to reduce their dietary salt intake.

Prior to the study, the participants had an average of 2,217 mg of salt per day. During and after the study, those who got usual care consumed an average of 2,072 mg of sodium daily, while people on nutritional counseling reduced their salt intake to an average of 1,658 mg per day.

Although the researchers found no significant difference in the two groups, they observed consistent improvement of symptoms in the low-sodium group.

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Stroke

High consumption of salt is linked to a greater risk of stroke and other cardiovascular diseases.

A stroke occurs when the supply of blood to the part of the brain is interrupted or restricted, limiting the brain tissues from receiving oxygen and other vital nutrients. Eating high sodium foods can increase the amount of blood in the arteries, raising blood pressure and hence risking the onset of a stroke.

Coronary heart attack

According to the Centers for Disease Control and Prevention (CDC), eating foods ric in sodium, especially processed and fast foods, can contribute to high rates of high blood pressure, heart attack, and stroke. The US health agency suggests almost 500,000 deaths each year are related to high blood pressure, which is why reducing sodium intake could prevent thousands of deaths annually.

Given that high salt intake raises blood pressure, it causes much damage to the coronary arteries, which then leads to the growth of a plaque, a buildup of fat, cholesterol and other substances. Due to the formation of plaque, the arteries narrow down, leading to blood clots, which could cause a heart attack.

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How to lower your sodium intake

If you're someone looking to reduce salt intake, here are some ways to do it.

- Opt for whole foods instead of processed items. Eat green veggies, foods and fruits rich in fibre. Most importantly, indulge in home cooking so you can regulate your salt intake.

- Before buying food products, read the labels. Go for food items that have the least amount of sodium per 100g.

- Do not acquaint your kids with salty foods. Keep it to a minimum so they do not get used to the taste.

- Try portion control. Overeating may often lead to high sodium intake. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Warning signs in your breath that mean you may have high cholesterol

Dubbed a silent killer due to the lack of symptoms, high cholesterol either runs in the family or is caused by lifestyle choices - such as by eating fatty food, not exercising enough, smoking and drinking alcohol.

When your cholesterol levels are high, it can cause your blood vessels to thicken and cut off blood supply to the heart and brain.

But since there tends to be no symptoms, people often don’t realise that their cholesterol is high until its too late.

If left untreated, high cholesterol can result in health emergencies like a heart attack or stroke.

Though signs may be hard to spot, there might be some indications of a blockage caused by high cholesterol.

How is your breathing pattern a sign of high cholesterol?

The first sign of high cholesterol tends to be a heart attack or stroke, often caused by a large blockage in your artery.

The American College of Cardiology Foundation advises that we can keep an eye out for symptoms like chest pain, pain in the arms or jaw, nausea, sweating, or shortness of breath.

These issues usually occur when blood supply to the heart or brain is slowed or blocked, so it’s best to contact your GP for a cholesterol test if you’ve noticed any of these signs.

How to test for high cholesterol?

You can find out if you have high cholesterol through a blood test. If you’re over 40, you may be able to have a test during your  health check.

A digital healthcare provider, said: “There are generally no outward signs of a problem - that’s why it’s often best to get tested.

"Your GP can measure cholesterol using a blood test and will consider your age, sex, weight, blood pressure, personal and family medical history before deciding on an action.”

How to lower your cholesterol?

Dr.  gives the following tips to lower your cholesterol

1. Cut back on saturated fats

Saturated fats are found in meats, cheese, vegetable oils and other animal- based foods. Cutting back on your saturated fat intake could reduce the risk of heart disease by 17 percent, and reducing the amount of fats you use could lower it by as much as 30 percent.

2. Eat more fibre

Dr.  says eating three grams of soluble fibre a day - the amount you get from three apples - can help lower cholesterol. Other fibre-rich food she suggests include wholegrain versions of foods, like cereals, pasta and bread, as well as beans, oats, fruit and vegetables into your diet.

3. Exercise regularly

Just two hours exercise like aerobics in your week reduce the risk of heart disease by 7.6 percent in women and 5.1 percent in men. It also helps to increase your levels of HDL cholesterol, which is the form that protects your heart.

4. Eat home cooking instead of junk food

Processed foods are high in saturated fats, refined grains, added sugars and salt, so instead cook from scratch and use fresh ingredients where possible.

Dr  advises that its worth trying more plant-based, Mediterranean-style diet which includes brightly coloured fruits, vegetables and wholegrains, alongside servings of fish and healthy fats, like olive oil, can reduce blood cholesterol by up to 15 percent.

She added: “If diet and lifestyle changes aren’t enough, your doctor might prescribe you a statin, as they block production of the harmful LDL cholesterol.”

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement