I avoid salt as much as I can as I believe it is harmful to my health.
Do you ever feel confused by conflicting reports about what is best for your health and well-being? The McMaster Optimal Aging Portal can help us set the record straight leveraging research evidence to sort fact from fiction.
For example, for years we’ve been told to watch our salt intake to avoid high blood pressure, a worrisome condition as it puts us at greater risk for heart attacks and strokes. But is cutting back on salt really going to make enough of a difference?
This was the focus of a systematic review published in 2013 that evaluated the results of 34 randomized trials involving more than 3,200 people between 1973 and 2009. Two thirds of the participants had high blood pressure; the rest had normal blood pressure. The average reduction in salt intake was 4,400 mg per day over a minimum of four weeks.
Adults require no more than 1,500 mg of salt (3/4 of a teaspoon) per day for optimal body function and the maximum recommended daily intake is 2,300 mg (1 tsp), but most people consume much more.
What the research tells us:
We are right to cut back! The evidence was strong that reducing salt intake lowers blood pressure in adults, regardless of sex or ethnicity and without any adverse effects.
So if reducing our salt intake is a prudent course of action and one that will significantly lower our risk of heart disease and stroke, what’s the best way to do it?
Less liberal use of the salt shaker will help
But the real culprit, accounting for up to 85% of our salt consumption, is processed foods. A few sausage links or slices of bacon can account for more than half your daily salt limit. Canned foods, cheeses, breads, cereals, sauces and pickles are among the many other foods that are high in sodium. It is further support for a diet high in whole, natural and fresh food.
Do you value credible health information? McMaster University has developed the McMaster Optimal Aging Portal to give you access to research-based information to help you age well and manage your health conditions. Visit the McMaster Optimal Aging Portal for more evidence-based information to support healthy aging.
The Bottom Line
- High blood pressure increases the risk for heart attacks and strokes.
- Most people consume too much salt, which contributes to high blood pressure.
- Studies show that reducing salt intake for at least four weeks can significantly lower blood pressure and the risk of heart disease.
Source: The Optimal Aging Portal, McMaster University
