Here’s a difficult question: What’s the best diet for Americans?
While some experts may argue the best diet is a low-carb or Paleo diet, researchers say one diet is unequivocally better than the rest: A low sodium diet.
The findings, which were published in the journal Circulation, reviewed several studies looking at low sodium diets–and found that these diets were superior for most Americans.
“We found there were no adverse effects with lower amounts of sodium and benefits continued to be seen at the lowest sodium levels,” says Nancy Cook, a statistician for the Brigham and Women’s Hospital and Harvard Medical School, who led the study. “People should realize–and it may be difficult to do with all of the conflicting information in the press–that quality differs from study to study. When you get down to the details, some studies are more reliable than others.”
In reaching her findings, Cook and her colleagues analyzed data from a large-scale study called the Trials of Hypertension Prevention (TOHP), a study designed to examine the effects of high blood pressure. In that study, researchers examined sodium levels by taking urine samples from those described as “pre-hypertensive”–a term describing blood pressure that is higher than normally accepted but not high enough to qualify as high blood pressure.
From there, Cook analyzed the data, specifically looking at how higher levels of sodium affected the participants’ risk of cardiovascular events, such as a heart attack.
After finishing her analysis, she drew only one conclusion: Low sodium diets were superior for helping people avoid cardiovascular problems and live healthier lives.
“Results from the TOHP studies, which overcome the major methodological challenges of prior studies, are consistent with overall health benefits of reducing sodium intake to the 1500 to 2300 mg/day range in the majority of the population, in agreement with current dietary guidelines,” says Cook.
To compare, the average American consumes more than 3000 mg of sodium per day–about 700 mg more than the maximum recommended amount discovered by Cook. Clearly, most Americans need a dietary change here–but getting people to eat less sodium is easier said than done.
“If you suddenly cut all sodium from your meals, then things will taste bland,” says Cook. “So it’s important to lower sodium gradually and get accustomed to lower amounts of salt.”
What You Should Do
Not watching your sodium intake? Now’s the time to really keep it in check–especially if you want to avoid developing heart problems. To stay healthy, keep your intake of processed foods, such as salty fries and fried chicken, to a minimum. It’s also a good idea to avoid canned foods as well, such as canned soup, which also pack high amounts of sodium. Upping your intake of fresh vegetables and fruits isn’t a bad idea either.
Readers: What other ways do you keep your sodium intake low?
Sources:
Low Sodium Diet Best for Americans, According to Researchers (Study) – Reuters.com
Study: Low Sodium Diet Best for Reducing Cardiovascular Events in Adult Americans – AHAJournals.org
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