The Benefits of Low Sodium Diets. Low sodium diets are beneficial in preventing. The low sodium diet is the type of diet that is easy to maintain as there. Some researchers have shown that this type of diet may be beneficial. Sodium is often restricted to help control.
Hyponatremia occurs when the sodium in your blood falls below 135 mEq/L. The Mayo Clinic Diet Online. Why Sodium Is Good for You - Why You Should Eat More Salt. Shake It Out. Hi, my name is Sally, and I'm a dietitian who loves salt. I lick it from my fingers when eating popcorn, generously sprinkle it on roasted vegetables, and wouldn't dream of buying unsalted pretzels or low- sodium soup. Even though my blood pressure has always been low, I still feel a little guilty. After all, if we want to lessen our chances of heart disease and stroke, we should all shun salt, right? Actually, no. When it comes to sodium, not everyone agrees that the best strategy is to go low. In fact, going too low may be downright unhealthy, new research says. And active women may need even more salt than those who are sedentary. To cut through the confusion, we consulted the top experts and analyzed all the latest studies. Here's everything you need to know about the white stuff. The Super Mineral? Although sodium often gets lumped into the category of nutritional no- no's, your bod needs it. This mineral, which helps your system send messages to and from the brain and keep your heartbeat steady, is mega- important for active women. In fact, it's a veritable workout secret weapon, no less crucial than your sports bra. It can often help prevent the kind of muscle cramping that cuts exercise sessions short and ruins races. It also helps your body hold on to water, so you stay better hydrated, says Nancy Clark, RD, the author of Nancy Clark's Sports Nutrition Guidebook. Clark recalls one of her clients, a marathon runner who exercised in the heat and complained of being tired all the time. Turns out, she was severely restricting her salt intake. She ate primarily unprocessed 'all natural' foods that are low in sodium. When she added a bit of sodium to her diet . During a vigorous exercise session, most women lose some sodium, potassium and fluid. For some people, too much of the mineral can make the kidneys retain extra water (that's why it causes bloating), increasing blood volume. That puts more pressure on blood vessels, forcing the heart to work harder. Over time, that can turn into high blood pressure, says Rachel Johnson, Ph. D, RD, a spokeswoman for the American Heart Association. Because one in three Americans has high blood pressure and eating less salt can help lower hypertension, in the 1. According to the most recent Dietary Guidelines for Americans, you should get less than 2,3. American Heart Association takes it even further with their recommendation of 1,5. But a recent report from the Institute of Medicine questions whether a low- sodium diet is right for everyone. After reviewing the evidence, the IOM's experts stated there simply wasn't proof that consuming less than 2,3. In the American Journal of Hypertension, an analysis of seven studies involving more than 6,0. In a study by Copenhagen University Hospital, a low- sodium diet resulted in a 3. That would be fine, except that it also raised their triglycerides and cholesterol and boosted levels of aldosterone and norepinephrine, two hormones that can increase insulin resistance over time. All of those things are known risk factors for heart disease. Against the Grain. Now there's even more reason to go ahead and salt your veggies: In March, Danish researchers announced, after analyzing dozens of studies, they had discovered that consuming too little sodium is linked to a greater risk of death. They've determined that the safest range for most people is from 2,6. Those are numbers that most Americans are already meeting, but, unfortunately, most of that sodium . The worst offenders are the so- called Salty Six: breads and rolls, cured meats, pizza, soup, poultry, and sandwiches. A typical order of Chinese beef with broccoli has 3,3. Plus research suggests that being active may offer a natural defense against sodium's negative effects. That means protection against sodium's impact on blood pressure . In Greenwood's research, older adults who ate high- salt diets showed more cognitive decline than those with lower salt intakes, but not among those who were physically active. They were protected, regardless of how much salt they ate. Instead, take this sensible approach to sodium. Determine if you're a . If you see it, you need even more sodium than the typical fit woman. Novice exercisers tend to lose more salt in sweat (over time, your body adapts and loses less). The smartest way to replenish: Have a post- workout snack that contains sodium . You need to supplement during your exercise session . Blood pressure tends to gradually increase with age, so even if your numbers are good now, they may not stay that way. Have your blood pressure checked at least every two years. Hypertension has no symptoms, which is why it's often called a silent killer. Stick with whole foods. If you're already trying to cut back on processed foods and dine out less, you're automatically lowering your sodium intake. If your blood pressure is slightly high, start comparing products in the same category, such as soups and breads, to see how their sodium stacks up. A few simple switches can help lower your intake. Find out your family history. There's a strong genetic component to hypertension, so fit, healthy people can have high blood pressure if it runs in the family. Keep closer tabs on your blood pressure and your sodium intake if hypertension is in your family tree. About a third of the population is sodium sensitive, which means their blood pressure will respond more dramatically to the substance than other people's will (this is more common in African- Americans and in people who are overweight). Get more potassium. The mineral is kryptonite to sodium, blunting its powers. A high- potassium diet can help lower blood pressure. And wouldn't you rather eat more bananas and spinach than nibble on plain popcorn? Other star sources include sweet potatoes, edamame, cantaloupe and lentils. While you're at it, up your intake of low- fat dairy and whole grains too. These have shown to be effective in lowering blood pressure. Originally published in FITNESS magazine, June 2.
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