Eating too much salt heightens chances of a stroke

A new study has confirmed a greater risk of a stroke with intake of excess sodium and has recommended lowering the salt intake to lower chances of heart diseases.

The study published in a journal titled ‘Stroke’ has given data by the Institute of Medicine that has estimated that over 100,000 deaths could be prevented every year with lower intake of sodium.

According to the study authors, less than one teaspoon of salt was recommended to lower the risk of a stroke. The study also said that salt had a more profound effect on flavor than one may realize.

“It doesn't just make food taste salty - it enhances sweetness and other flavors by tempering bitterness. That's one reason bread is a top source of sodium - salt is added to neutralize the bitter undertones inherent in flours and leavening agents. Salt also combats blandness by enlivening the flavors in a dish,” the study said.

Retaining taste with use of lesser salt

As food without salt will not taste that good, the study has listed some strategies that can be used to retain the taste while lowering the salt intake.

“Up to 75 per cent of the sodium we eat comes from prepared and processed foods, so simply cooking at home from fresh, minimally processed ingredients will give you a big head start,” said the study.

Using other add-on flavors like spices, dried herbs, vinegar, onion, garlic, ginger and others can also be used to enhance flavor. Also, when buying canned food, go for low-sodium or no-salt versions.

“A little salt can go a long way in terms of boosting flavor and there's no need to eliminate it completely. Cut back a step at a time so your taste buds can adapt, starting with three-fourths of the salt you might typically use, then reduce to half over time,” the study suggested.

Canadians eat too much salt: study

According to a report issued by the Conference Board of Canada, the people of Canada consumed the maximum amount of salt, sugar and bad fats.

“Canadians eat an average daily amount of 3,400 mg of salt -- more twice the adequate intake of 1,500 mg. Some of that seems to be due to Canadian tastes - our processed food tends to contain more sodium than the same foods in the US. Nearly 80% of the sodium eaten in Canada is from commercially processed foods,” the report said.

The report also suggested 7 in 10 Canadian men and half of women ate more calories than they burned off in a day.