Salt: Foods that Aren’t Actually Bad for You
Reducing sodium consumption by half in the United States would save an estimated 150,000 lives a year, according to a study from the Center for Science in the Public Interest. But people need some salt, especially if they want to perform well in strenuous physical activities. The report points to the main culprit of excess sodium in people’s diets: sodium hidden in things like white bread and pasta sauce. The report, however, doesn’t consider the special segment of the population who may not consume enough salt when their bodies absolutely need it, including those training for marathons, taking lengthy bike rides, swimming long distances, or competing in triathlons. “Even if you’re drinking a bottle of electrolyte-laced sports drink during a workout, you’re still losing more salt than you take in,” says Alicia Kendig, a sports dietitian who designs nutrition programs for professional and amateur triathletes, cyclists, and runners. “You need that sodium back because it enables the body to absorb more fluids faster.” Nonetheless, considering that many otherwise healthy snacks are filled with sodium—for instance, a 4-ounce serving of cottage cheese typically contains 460 milligrams—long-distance athletes do not need to add salt to anything. – Men’s Journal
Six Ways to Spring Clean Your Health
This article offers six ways to “spring clean” health habits, including the recommendation to “de-clutter your diet.” Used sparingly, added sodium, sugars, and fats enhance a healthy diet with flavor; used excessively, they are overwhelming. People should find ways to reduce use of these additives so they can get back to using them with purpose, rather than cluttering up their diet with excessive sodium and calories. The article suggests experimenting with fresh herbs to add flavor without the use of salt. – U.S. News & World Report
The Best Foods for Lowering Your Blood Pressure
A plant-based diet high in potassium and low in sodium can help lower blood pressure, according to a study published in JAMA in February. Study author Neal Barnard provides some tips on how to naturally lower blood pressure. Adults should consume less than 1,500 milligrams of sodium per day, Barnard says. Instead of adding salt to meals, people can experiment with spices and herbs such as cinnamon, pepper, curry powder, and cilantro. Reading nutrition labels can also help; people should pay particular attention to sodium content in packaged meals, snacks, and canned food, which can supply a day’s worth of sodium in one serving. In addition, Barnard recommends avoiding high sodium choices, such as packaged snack foods, potato chips, canned products, and cheese. – U.S. News & World Report