On second thought, maybe don’t pass the salt.
Adding salt to your meal at the table is associated with a lower life span and a higher risk for early death, according to a new study.
The study looked at more than 500,000 people in the UK Biobank who responded to a questionnaire between 2006 and 2010 about their salt habits and the frequency with which they added salt to their food. Before you start revisiting all your favorite recipes: Researchers were only looking at how much salt was added after the meals in question were cooked, according to findings published in the European Heart Journal in July.
Researchers followed up with participants about nine years later and found that the more salt people had added to their meals, the greater their chance of early death. However, those people consuming high levels of salt could lower their risk by eating more fruits and vegetables, the study said.
The American Heart Association recommends adults consume no more than 2,300 milligrams of salt per day — but notes the “ideal limit” is 1,500 milligrams per day. Consuming too much salt can raise blood pressure, which in turn can cause heart disease, stroke and kidney disease, the heart association said.
The UK National Health Service recommends that adults limit their sodium intake to about a teaspoon of salt a day.
There is a long track record of scientific research showing that a diet high in salt is risky, but this study adds a new level of caution against adding more to your plate, said lead study author Lu Qi, a professor of epidemiology at Tulane University School of Public Health and Tropical Medicine in New Orleans.
“More evidence, especially those from clinical trials, is needed before the public takes any action,” he said. “However, our findings are in line with the previous studies which consistently show that high sodium intakes are adversely related to various health outcomes such as hypertension and cardiovascular diseases.”
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Avoid adding salt to your food at the table, experts recommend.
Going further to cut back
Even if you don’t add any salt to your own plate, you might be getting more sodium than you should be.
A 2020 meta-analysis of 133 clinically randomized trials on lowering salt intake found strong evidence that cutting back dietary sodium reduced blood pressure in those with existing hypertension — and even in those who were not yet at risk.
One of the main culprits of high levels of sodium in our diets? Manufactured foods, which often use salt for flavor, texture, color and preservation. More than 70% of the sodium Americans eat comes from what has been added by the food industry to products later purchased in stores or restaurants, according to the US Food and Drug Administration.
“Most of my patients do not add salt at the dinner table, but don’t realize that bread rolls, canned vegetables and chicken breasts are among the worst culprits (of high sodium) in the US,” said Dr. Stephen Juraschek, an assistant professor at Harvard Medical School who researches sodium and hypertension.
Juraschek was not involved in either the Biobank study or 2020 meta-analysis.
But salt makes everything taste so good, you may be thinking.
There are strategies, however, for keeping a vibrant palate and creating enticing dishes with less salt, said Carly Knowles, a registered dietitian who is also a private chef, licensed doula and the author of “The Nutritionist’s Kitchen” cookbook.
Knowles recommends cooking at home — where you have more control over the salt shaker while making your meal — more often, reading the ingredients on your products, substituting in herb and spice blends without salt, and focusing your diet on minimally processed foods.
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3 ways to soothe your sunburn when it starts to peel
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DEAR MAYO CLINIC: As a woman in my 40s, I've experienced a wide variety of diet fads come and go. One week I read it’s bad to eat carbs. The next week, it’s full-fat dairy products. I’ve seen articles that say I should only eat between certain hours of the day. There is a lot of contradictory information. How do I distinguish between nutrition myth and fact?
ANSWER: Among the sea of information about nutrition is a tide of inaccuracies. It can seem challenging to know what is good for you.
Here are 10 nutrition myths debunked:
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DEAR MAYO CLINIC: As a woman in my 40s, I've experienced a wide variety of diet fads come and go. One week I read it’s bad to eat carbs. The next week, it’s full-fat dairy products. I’ve seen articles that say I should only eat between certain hours of the day. There is a lot of contradictory information. How do I distinguish between nutrition myth and fact?
ANSWER: Among the sea of information about nutrition is a tide of inaccuracies. It can seem challenging to know what is good for you.
Here are 10 nutrition myths debunked:
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3 ways to soothe your sunburn when it starts to peel
It may take some planning and time in the kitchen, but eating healthy on a budget is possible.
Some helpful hints include planning meals and snacks around sales and creating a shopping list. Stock up on seasonal vegetables and fruits as well as staples, such as brown rice, whole-wheat pasta, dried beans and lentils, especially when there is a sale. Consider purchasing frozen or canned fruits and vegetables as an alternative to fresh products. Be sure to check the ingredient list to avoid items with added sugars or salt.
It may take some planning and time in the kitchen, but eating healthy on a budget is possible.
Some helpful hints include planning meals and snacks around sales and creating a shopping list. Stock up on seasonal vegetables and fruits as well as staples, such as brown rice, whole-wheat pasta, dried beans and lentils, especially when there is a sale. Consider purchasing frozen or canned fruits and vegetables as an alternative to fresh products. Be sure to check the ingredient list to avoid items with added sugars or salt.
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3 ways to soothe your sunburn when it starts to peel
Unless you have celiac disease or gluten intolerance, you don't need to avoid gluten.
Gluten is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches often are added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and Nutrition Facts label to make sure you choose a healthy option.
Unless you have celiac disease or gluten intolerance, you don't need to avoid gluten.
Gluten is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches often are added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and Nutrition Facts label to make sure you choose a healthy option.
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3 ways to soothe your sunburn when it starts to peel
Sugar is sugar.
Although unrefined sugar options may contain a small number of vitamins and minerals, the advantage is minimal. They are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet.
Sugar is sugar.
Although unrefined sugar options may contain a small number of vitamins and minerals, the advantage is minimal. They are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet.
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3 ways to soothe your sunburn when it starts to peel
The fat-free and low-fat diet trend is a thing of the past — the ’80s and ’90s to be exact. Yet, some people are still scared of fat.
This shouldn't be the case, as fat has beneficial functions, like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. Be aware that fats aren't created equal, though. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters, and avocados over those that are high in saturated and transfats, such as fatty meats and high-fat dairy products.
The fat-free and low-fat diet trend is a thing of the past — the ’80s and ’90s to be exact. Yet, some people are still scared of fat.
This shouldn't be the case, as fat has beneficial functions, like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. Be aware that fats aren't created equal, though. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters, and avocados over those that are high in saturated and transfats, such as fatty meats and high-fat dairy products.
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3 ways to soothe your sunburn when it starts to peel
The low-carb diet is a fad diet that has continued to make an appearance over the years. It gives carbohydrates — fruit and whole grains included — a bad reputation.
People who followed this diet have had success with weight loss, but anytime someone eliminates highly processed carbohydrates foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy, they would be expected to have the same results. Any diet or eating program that eliminates an entire food group gets a red flag, as one is likely to miss out on vital nutrients.
The low-carb diet is a fad diet that has continued to make an appearance over the years. It gives carbohydrates — fruit and whole grains included — a bad reputation.
People who followed this diet have had success with weight loss, but anytime someone eliminates highly processed carbohydrates foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy, they would be expected to have the same results. Any diet or eating program that eliminates an entire food group gets a red flag, as one is likely to miss out on vital nutrients.
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3 ways to soothe your sunburn when it starts to peel
There’s little evidence that dietary cleanses do any of the things they promise.
The fact is you don't need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you're looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet.
There’s little evidence that dietary cleanses do any of the things they promise.
The fact is you don't need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you're looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet.
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3 ways to soothe your sunburn when it starts to peel
While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it’s about why you're eating.
It is common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving. Be mindful about what you eat more so than when.
While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it’s about why you're eating.
It is common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving. Be mindful about what you eat more so than when.
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3 ways to soothe your sunburn when it starts to peel
Unfortunately, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to affect weight loss.
Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs. They’re also unsustainable, and any weight loss that may occur is a result of calorie restriction and will likely come back once you discontinue.
Unfortunately, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to affect weight loss.
Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs. They’re also unsustainable, and any weight loss that may occur is a result of calorie restriction and will likely come back once you discontinue.
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3 ways to soothe your sunburn when it starts to peel
The 2020-2025 Dietary Guidelines for Americans recommends having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn't as easy as taking the salt shaker off the table, though.
Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods and enjoy more fresh, home-cooked meals.
The 2020-2025 Dietary Guidelines for Americans recommends having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn't as easy as taking the salt shaker off the table, though.
Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods and enjoy more fresh, home-cooked meals.
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3 ways to soothe your sunburn when it starts to peel
Many products labeled low-fat or fat-free contain added sugar or sodium to make up for the loss of flavor when removing or reducing fat.
In addition, fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire, as you may find yourself snacking soon after.
My best advice if you want to eat healthy is to always look at the Nutrition Facts label when choosing among fat-free, low-fat and regular. Pay attention to sugar and sodium content. Choose whole foods versus processed, and make sure you are drinking enough water. If you feel you need a more specific menu, ask your health care professional for a referral to a dietitian or nutritionist. — Allyn Wergin, R.D.N., Clinical Nutrition Services, Mayo Clinic Health System, New Prague and Le Suer, Minnesota
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(Mayo Clinic Q & A is an educational resource and doesn’t replace regular medical care. E-mail a question to MayoClinicQ&A@mayo.edu. For more information, visit www.mayoclinic.org.)
Many products labeled low-fat or fat-free contain added sugar or sodium to make up for the loss of flavor when removing or reducing fat.
In addition, fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire, as you may find yourself snacking soon after.
My best advice if you want to eat healthy is to always look at the Nutrition Facts label when choosing among fat-free, low-fat and regular. Pay attention to sugar and sodium content. Choose whole foods versus processed, and make sure you are drinking enough water. If you feel you need a more specific menu, ask your health care professional for a referral to a dietitian or nutritionist. — Allyn Wergin, R.D.N., Clinical Nutrition Services, Mayo Clinic Health System, New Prague and Le Suer, Minnesota
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(Mayo Clinic Q & A is an educational resource and doesn’t replace regular medical care. E-mail a question to MayoClinicQ&A@mayo.edu. For more information, visit www.mayoclinic.org.)
