Most of the sodium we eat comes from packaged, processed, store-bought, and restaurants foods. Only a small amount comes from salt added during cooking and from being added at the table, and most Americans have already exceeded their daily limit of sodium before cooking or adding salt at the table. You can find out how much sodium you are eating by checking the labels on food products and adding up the milligrams of sodium. If at a restaurant, ask for nutritional information facts that include sodium.
Source: Mattes, RD, Donnelly, D. Relative contributions of dietary sodium sources. Journal of the American College of Nutrition. 1991 Aug;10(4):383-393.
Too much sodium is bad for your health. It can increase your blood pressure and your risk for a heart attack and stroke. Heart disease and stroke are the first and third killers of men and women in the United States each year.
Sodium: the facts
http://www.cdc.gov/salt/pdfs/Sodium_Fact_Sheet.pdf
http://www.cdc.gov/salt/pdfs/Sodium_Fact_Sheet.pdf
Americans consume too much sodium. High sodium consumption raises blood pressure, and high blood pressure is a major risk factor for heart disease and stroke.1 Heart disease and stroke are the nation’s first and third leading causes of death.2
Salt and high blood pressure
• Research strongly shows a dose-dependent relationship between consuming too much salt and raised levels of blood pressure.1
• When salt intake is reduced, blood pressure begins decreasing within weeks on average.3
• Populations who consume diets low in salt do not experience the increase in blood pressure with age that is seen in most Western countries.1,4
Is it salt or is it sodium?
• Sodium chloride is the chemical name for salt.1
• The words salt and sodium are not exactly the same, yet these words are often used in place of each other. For example, the Nutrition Facts Panel uses “sodium,” whereas the front of the package may say “low salt.”5
• Ninety percent of the sodium we consume is in the form of salt.1
Sodium consumption and sodium in our food supply
• We all need a small amount of sodium to keep our bodies working properly.1
• The 2005 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams (mg) per day (about 1 teaspoon of table salt). Individuals with hypertension, blacks, and middle-aged and older adults should limit intake to 1,500 mg of sodium per day.6 These specific populations account for about 70% of adults.7
• The average daily sodium intake for Americans age 2 years and older is more than 3,400 mg.8
• Americans are consuming substantially more sodium. Since the 1970s, the amount of sodium in our food has increased, and we are eating more food each day than in the past.8,9
• The majority of the sodium consumed is from processed and restaurant foods; only a small portion is used in cooking or added at the table.10
• Decreasing personal sodium intake can be hard, even for motivated persons.
• Sodium content can vary significantly within food categories. For example, a regular slice of frozen cheese pizza can range from 450 mg to 1200 mg,6 and some brands of breakfast sausage links have twice the sodium content of other brands.11
• Nutrition labeling and package messaging are easily misunderstood by consumers.12
• Sodium information is not readily available for restaurant foods and can be hard for the consumer to estimate.13 For example, consumers might be surprised to find that the restaurant salad they are consuming may contain more than 900 mg of sodium—and could only find this information on the company’s website.
食物鈉質知多少？
各式食物的鈉質含量：
* 按 中 國 營 養 學 會 之 資 料 ， 約 以 六 克 之 份 量 計 算
注 意 ： 很 多 人 以 為 多 用 其 他 調 味 品 ， 少 用 食 用 鹽 ， 便 可 減 少 攝 取 鹽 份 ( 鈉 質 ) ， 但 事 實 上 ， 在 中 式 食 物 中 調 味 品 中 ， 約 21/4 湯 匙 ( 7 茶 匙 ) 的 豉 油 相 等 於 １ 茶 匙 鹽 ！ 所 以 ， 我 們 應 小 心 控 制 調 味 品 的 用 量 ， 及 選 擇 一 些 低 鹽 的 調 味 品 如 低 鹽 豉 油 ， 或 天 然 的 香 料 如 蒜 、 香 茅 等 。
資 料 來 源 ： 食 環 署
注 意 ： 加 工 肉 類 的 鈉 質 是 新 鮮 肉 類 的 十 倍 以 上 ， 故 此 ， 為 防 血 壓 高 ， 應 盡 量 選 擇 新 鮮 肉 類 。
Reducing sodium, reducing cardiovascular disease burden
• Even if a person does not have high blood pressure, the lower one’s blood pressure in general, the lower the risk of heart disease and stroke. 4
• If manufacturers gradually reduced the amount of sodium in processed and prepared foods, public consumption of sodium could be reduced to safer levels with little or no behavior changes needed on the part of the individual consumer.
• Sodium intake from processed and restaurant foods contributes to high rates of high blood pressure, heart attack, and stroke. Because nearly 400,000 deaths each year are attributed to high blood pressure, decreasing sodium intake could prevent thousands of deaths annually.14
Other potential benefits of reduced sodium consumption that need further research1
• Reduced risk of gastro-esophageal cancer.
• Reduced left ventricular mass.
• Preserved bone mass.
References
1 Institute of Medicine. Dietary reference intakes for water, potassium, sodium chloride, and sulfate. Washington, DC: National Academies Press; 2004.
2 Heron MP, Hoyert DL, Murphy SL, Xu JQ, Kochanek KD, Tejada-Vera B. Deaths: Final data for 2006. National vital statistics reports; Vol 57 No 14. Hyattsville, MD: National Center for Health Statistics; 2009.
3 He FJ, MacGregor GA. Effect of longer-term modest salt reduction on blood pressure. Cochrane Database Syst Rev. 2004(3):CD004937.
4 Chobanian AV, Bakris GL, Black HR, Cushman WC, Green LA, Izzo JL Jr, et al. The seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Hypertension. 2003;42:1206–52.
5 World Health Organization. Reducing salt intake in populations: Report of a WHO forum and technical meeting. Geneva, Switzerland: World Health Organization; 2007 [cited 24 February 2009]. Available from http://www.who.int/dietphysicalactivity/publications/en
6 U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans 2005, 6th edition. Washington DC: U.S. Government Printing Office; 2005 Jan.
7 Centers for Disease Control and Prevention. Application of lower sodium intake recommendations to adults—United States,1999–2006. MMWR. 2009;58:281–3.
8 U.S. Department of Agriculture. What we eat in America. Available from http://www.ars.usda.gov/service/docs.htm?docid=15044
9 Briefel R, Johnson C. Secular trends in dietary intake in the United States. Annu.Rev Nutr. 2004;24:401–31.
10 Mattes RD, Donnelly D. Relative contributions of dietary sodium sources. J Am Coll Nutr. 1991;10:383–93.
11 Center for Science in the Public Interest. Salt. Available from http://cspi.cc/new/200701031.html
12 Rothman RL, Housam R, Weiss H, Davis D, Gregory R, Gebretsadik T, Shintain A, Elasy TA. Patient understanding of food labels: The role of literacy and numeracy. Am J Prev Med. 2006;31:391–8.
13 Burton S, Creyer E, Kees J, Huggins K. Attacking the obesity epidemic: The potential health benefits of providing nutrition information in restaurants. Am J Public Health. 2006;96:1669–75.
14 Danaei G, Ding EL, Mozaffarian D, Taylor B, Rehm J, Murray CJ, et al. The preventable causes of death in the United States: Comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med. 2009;6(4):e1000058. doi: 10.1371/journal.pmed.1000058
Centers for Disease Control and PreventionNational Center for Chronic Disease Prevention and Health PromotionDivision for Heart Disease and Stroke PreventionMail Stop K-47 • 4770 Buford Highway, NE • Atlanta, GA 30341800-CDC-INFO • TTY: 888-232-6348 • cdcinfo@cdc.gov • www.cdc.gov/DHDSP
The DASH eating plan (Dietary Approaches to Stop Hypertension) is a simple heart healthy diet that can help prevent or lower high blood pressure.
This diet is LOW in sodium, cholesterol, saturated and total fat, and HIGH in fruits and vegetables, fiber, potassium, and low-fat dairy products.
Making other lifestyle changes, like getting more physical activity, while on the DASH eating plan gives you the biggest benefits.
The DASH diet is recommended by physicians for people with hypertension (high blood pressure) or pre-ypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy. The full DASH diet plan is shown below. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan.
◦The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
◦The American Heart Association
◦The Dietary Guidelines for Americans
◦US guidelines for treatment of high blood pressure
◦and, the DASH diet formed the basis for the USDA MyPyramid.
DASH Diet
DASH 餐 單 是 經 美 國 ‘National Heart, Lung and Blood Institute’ 證 實 含 有 各 種 有 助 降 血 壓 的 營 養 素 的 進 食 計 劃 。 這 個 進 食 計 劃 適 用 於 高 血 壓 患 者 外 ， 亦 適 合 所 有 成 人 ， 對 心 臟 健 康 有 莫 大 裨 益 。
DASH 餐 單 是 以 低 脂 、 低 飽 和 脂 肪 ， 低 膽 固 醇 為 主 的 餐 單 ， 並 輔 以 含 高 鎂 、 高 鉀 及 高 鈣 質 、 蛋 白 質 和 纖 維 的 食 物 組 合 而 成 。 DASH 餐 單 主 要 包 含 蔬 菜 及 低 脂 奶 類 食 品 ， 其 次 是 全 穀 類 食 品 、 魚 類 、 家 禽 及 果 仁 。 此 外 ， DASH 餐 單 經 研 究 證 實 能 減 低 鈉 質 攝 取 量 ， 有 助 預 防 高 血 壓 。
詳 細 資 料 可 瀏 覽 www.nhlbi.nih.gov/health/public/heart/index.htm#abp
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