Everything old is new again.
Old music is now "retro." Old clothes are "vintage." And health is no exception: the old debate about salt is coming back to the forefront.
You remember salt, the heart-health bogeyman from the days before we knew about cholesterol and trans fats? For years, people - especially those with high blood pressure - were told to avoid salt as much as possible. But for the last decade or so, health care authorities haven't talked about salt much - or if they did, they suggested maybe it wasn't as bad for us as we thought.
We supposedly know a lot more now - we've identified a long list of other food ingredients to avoid, and markers to look for. But people aren't healthier - in fact, more people than ever have high blood pressure and are at risk for heart disease. So we're looking at everything with new eyes - and discovering that salt may matter after all - and may contribute to heart disease risk in a way we never thought of before.
Over the last decade or so, several studies have questioned the link between sodium and high blood pressure. But a new study out of Finland supports the old school belief in the connection. The researchers observed that salt consumption in Finland went down by one-third over the past 30 years. During the same period, the average systolic and diastolic blood pressure numbers have fallen by more than 10-mm Hg. Even more dramatic, stroke and coronary artery disease deaths have decreased by 75 to 80 percent and life expectancy for both men and women increased by six or seven years.
Coincidence? They think not.
While the Finns were busy cutting sodium and living longer, Americans were actually increasing their salt intake. In just ten years (from the late 80s to the late 90s), Americans boosted their salt intake by about 50 percent. Today, it's estimated that each American consumes more than 15 grams of sodium each day.
But salt's impact on blood pressure may not be the only problem. The researchers also suggest that salt may impact health in another, more roundabout way: by triggering increased intake of high-calorie beverages.
It makes sense: we all know that salt makes us thirsty, and in recent years, the market for high-end (and high-calorie) beverages has exploded.
Plus, many people have a hard time remembering that beverages have calories too (not to mention other lovely ingredients like high fructose corn syrup, caffeine and yes, sodium.) Just think about it: a super-sized regular Coke contains 430 calories, a Starbucks frappuccino has about 200 calories, and those new energy drinks about 100 calories each.
All interesting, but what does it mean to you? Here's my take: Salt DOES matter, but you don't have to make yourself crazy about it. If you eat a healthy diet based on whole foods, that's more than half the battle right there. Fresh, high quality foods have a lot of flavor without added salt - if foods are very salty, they're trying to compensate for something. The huge increase in U.S. salt intake over the last 10 years didn't come from the shaker on the table -- it came from hidden sources in processed and prepared foods. A "low salt" diet is usually described as less than 2 grams (or 2000 milligrams a day). If you focus on healthy foods and avoid the packaged processed stuff, your intake will probably fall below that level without having to count every milligram.
If you cut back on the salt now, you might find yourself craving it for awhile. Don't worry, your body will adjust and in most cases, it won't be more than two weeks before you feel just fine without it wondering why you needed so much in the past.
Even if you're a health-conscious shopper, some high-sodium foods can sneak into your pantry: canned soups and tomato sauces are some common offenders. Read labels and compare - there are lower sodium choices out there. And of course, drink water or tea instead of those high-calorie beverages. That's good advice for your waistline and your wallet.
