Processed foods
– not salt shakers – accounts for 75 to 80 percent of our daily salt
consumption according to a new study published in the New England Journal of
Medicine. The study states that “large
declines” in cardiovascular disease would result simply by reducing the amount
of processed foods in our diet.
Limiting salt
from processed foods would have similar effects of quitting smoking, lowering
body weight and reducing cholesterol.
According to the study, heart disease and stroke could be expected to
decline as much as 11 percent by this simple lifestyle modification.
Top 5 Salty Foods
The amount of
salt that one consumes without knowing is shocking. One could be placed in significant harm
without looking and understanding the contents of their favorite food
choices. We must become smart consumers
to reduce our risk.
Soy Sauce & Salad Dressings
It is very
common to flavor our healthy food choices with less than ideal add-ons. Both soy sauce and salad dressings have a
high amount of salt. The primary reason
that food companies add salt is to help preserve the food and extend the shelf
life of the product.
You can make
your own soy sauce naturally with less salt, preservatives and other dangerous
chemicals such as MSG. Try a splash of
olive oil and/or vinegar to dress up your salad without salad dressing.
Bacon, Sausage & Sandwich Meats
Research
suggests that eating processed meats such as bacon, ham and sausage can
increase the risk of heart disease, cancer and diabetes. The Harvard School of Public Health surveyed
several studies and found a 42 percent higher risk heart disease and a 19
percent increased risk of diabetes from consuming processed meats.
The British
Journal of Cancer found that eating processed meat increased the risk of the
most deadly form of cancer – pancreatic cancer. The risk increased by 19
percent for every 50g someone added to their daily diet.
Snack Foods
Processed food
choices that are laced with salt are a favorite in the high paced, go-go
society that we live in. Children are at
the greatest risk of eating too much junk food.
Childhood obesity is occurring at alarming rates throughout the world
and snack foods have been found to be a major culprit.
Instead of
eating processed snack foods, try convenient real food. Fresh, in-season fruit make great
snacks. They are sweet and full of
vitamins and essential nutrients. Most
fruits have zero salt.
Adding unsalted
nuts such as almonds, hazelnuts, pecans and pistachios will provide your body
with healthy fatty acids which will help boost one’s immune system, energy and
encourage healthy weight loss. Try
adding nuts to yogurt. Greek yogurt is
low in sugar and this superfood will help promote healthy digestion and
naturally lower blood pressure.
Pickled Foods
It is very
common to pickle certain meats and vegetables such as carrots, cucumbers,
cabbage and onions. Pickling may be done
out of necessity, convenience or preference.
The pickling process can affect the nutritional value of the food by
stripping it of its natural nutrients and replacing it with salt.
Several studies
have linked the excessive consumption of pickled foods to high blood pressure
and poor cardiovascular health. The best
recommendation is to eat vegetables in their natural state.
Soups, Broths & Gravies
Soups are one of
the worst culprits for hidden salt.
Certain brands have as much as half of the recommended daily intake per
serving. The size of the can of soup
matters as it can account for several servings.
Processed foods
seem to be convenient but pack a harmful punch.
Eat foods as close to their natural state and take the time to prepare
healthy meals.
This column is
directed by your questions, comments and inquiries. The health advice provided is in
collaboration with the World Health Organisation's and the International
Diabetes Federation’s goals of prevention, maintenance and natural treatment of
disease. The advice is for educational
purposes and does not necessarily reflect endorsement.
Dr. Cory Couillard is an international healthcare speaker and columnist for numerous newspapers, magazines, websites and publications throughout the world. He works in collaboration with the World Health Organization's goals of disease prevention and global healthcare education. Views do not necessarily reflect endorsement.
Email: drcorycouillard@gmail.com
Facebook: Dr Cory Couillard
Twitter: DrCoryCouillard
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