获取关于钠和盐的独家沙巴足球体育平台

钠如何影响你的健康?

钠是一种维持人体重要功能的矿物质. It’s regulated by your kidneys, and helps control your body’s fluid balance. 它还会影响神经冲动和肌肉功能.

钠是如何影响我的心脏的?

Excess sodium in your bloodstream pulls water into your blood vessels, 增加体内血液的量(体积). When more blood flows through your blood vessels, blood pressure increases. It’s like turning up the water supply to a garden hose — the pressure in the hose increases as more water is blasted through it. Increased blood flow also makes the heart work harder to pump more blood through the body.

随着沙巴足球体育平台的推移, high blood pressure may overstretch or injure the blood vessel walls and speed the buildup of sticky plaque that can block blood flow. And extra water in your body can lead to bloating and weight gain.

高血压被称为“沙巴足球体育平台因为它的症状并不总是很明显. It’s one of the major risk factors for 心脏病, the No. 全球第一杀手. About 90% of adults in the United States are expected to develop high blood pressure over their lifetimes.

钠 may affect your blood pressure even more dramatically if you’re sensitive to salt.

Certain factors may influence your blood pressure when you eat salt:

• 年龄
• 重量
• 种族/民族
• 性别
• Medical conditions such as diabetes or chronic kidney disease

即使你没有高血压, eating less sodium can help blunt the rise in blood pressure that occurs as you age.  它还可以降低你患心脏病的风险 心脏病, 心脏衰竭, 中风, kidney disease, osteoporosis, stomach cancer and even headaches.

钠从何而来?

Table salt is a combination of two minerals — about 40% sodium and 60% chloride.

Yet, before we use the salt shaker at the table, some foods are already loaded with too much sodium. More than 70% of the sodium we consume comes from packaged, prepared and restaurant foods due to salt added for flavoring, 稳定, 保存和减少细菌风险.

The rest of sodium in the diet comes naturally in food (about 15%) or from salt added when cooking food or to our plates (about 11%).

The Dietary Guidelines for Americans recommend that we consume less than 2,每天摄入300毫克钠. Yet, we typically consume about 50% more, or 3,400 mg. 美国心脏协会的一项调查发现，大约75%的美国成年人.S. 少吃加工食品和餐馆食品. So it’s important to know the amount of sodium in foods you eat.

The top 10 food sources of sodium in food and our diet are:

• 面包/卷
• 披萨
• 三明治
• 冷盘、午餐和腌肉
• 汤
• 墨西哥卷饼和炸玉米饼
• Savory snacks (chips, crackers, pretzels, popcorn, snack mixes)
• 家禽
• 奶酪
• 蛋菜/煎蛋

It may come as a surprise that some of the foods are on this list because they may not taste salty.

几种食物中钠的平均含量包括:

• 1片奶酪披萨= 600毫克钠
• 1 serving fast food chicken tenders = 800 milligrams (mg) sodium
• 一片煮熟的培根= 400毫克钠

减少钠的摄入有什么好处?

Eating less sodium can reduce your risk for high blood pressure, 液体潴留, 心脏病, 中风, 肾脏问题, 骨质疏松和癌症.

如果在美国的人.S. consume an average 1,500 mg/day sodium, it could result in a 25.6% decrease in high blood pressure and an estimated $26.20亿美元的医疗储蓄. Another estimate projects that achieving this goal would reduce cardiovascular disease deaths from 500,000到近1.未来10年将有200万.

FDA的钠目标是什么?

The Food and Drug Administration (FDA) and AHA support the food industry’s volunteer sodium average intake target from 3,400毫克至3毫克,000 mg. Some food companies are already reducing sodium in many of their products. Other food manufacturers and restaurants will lower the amount of sodium in their foods to meet the new targets. That means healthier foods for you and millions of other consumers.

The FDA plans to review its guidance to the food industry and take further steps to lower sodium in the food supply to meet the 2,300 mg of sodium limit recommended by the Dietary Guidelines for Americans.

钠真的那么有害吗?

减少钠的科学原理是很清楚的. Significant evidence links excess sodium intake with high blood pressure, 哪种会增加心脏病发作的风险, 中风和心力衰竭.

While some newer research questions the link between sodium and health problems, 这种联系是确定的. 很多研究都是有缺陷的, including inaccurate sodium intake measurements and an emphasis on studying people who are sick rather than the general population. 经常, the studies with paradoxical findings are poorly designed to examine the relationship between sodium intake and health outcomes.