SCRIPT NUMBER 166
EXCESSIVE SALT INTAKE - 2
(TWO SPEAKERS)
PROGRAM NAME: HEALTH NUGGETS
PROGRAM TITLE: EXCESSIVE SALT INTAKE - 2
PROGRAM NUMBER: 166
SUBJECT:
CAUSES, SYMPTOMS, LONG-TERM HEALTH RISKS OF
EXCESS SALT INTAKE, WAYS TO LOWER SALT INTAKE.
KEY WORDS: SODIUM, STROKE, HEART ATTACK, HEART FAILURE,
MILLILITER, TEASPOON, CONVENIENCE FOODS
DATE OF SCRIPT: MAY 30, 2014
AUTHOR: RICHARD YUKL, MD, FACS
SPEAKER 1:
Mei was a 56 year-old Chinese woman who began to notice
swelling in her legs, and then she developed severe shortness of breath. She
visited a doctor when the shortness of breath started to limit her ability to do her
daily chores. Her blood pressure was found to be extremely high, and her doctor
was concerned that she was eating too much salt. She ate a typical Chinese diet,
which contains considerable salt, and she liked the flavor of soy sauce because it
added a meaty flavor to her vegetable and seafood dishes. The doctor instructed
her to lower the amount of salt she ate significantly, and to stop adding soy
sauce to her food. He stated that it would help lower her blood pressure.
Unfortunately, just days after she started her new, low-salt diet, she experienced
a stroke and died.
SPEAKER 2:
Today, we want to talk about the health effects of eating too
much salt, as well as flavor enhancers such as soy sauce and monosodium
glutamate, commonly known as MSG. All of these products contain large
amounts of sodium, the element that can become dangerous to our health.
SPEAKER 1:
What, exactly, is salt?
SPEAKER 2:
Salt is a natural compound found in seawater. It is also
mined from massive deposits underground. It is essential for the survival of all
animal life on Earth. It has been used to preserve food for many thousands of
years, especially for meat, and it has been considered a valuable commodity
throughout human history. It was so prized in the Mediterranean area, including
Ancient Rome, that it was even used as money. Although it is no longer required
to preserve food because of the development of canning and artificial
refrigeration, our consumption of salt continues to dramatically increase, and
scientists are becoming more aware that eating too much salt can cause serious
damage to our health. It has become one of the leading risks to human health
worldwide.
SPEAKER 1:
Does eating less salt improve my health?
SPEAKER 2:
Multiple scientific studies have shown that eating less salt
has positive effects. In one study, eating less salt for as little as 4 weeks
significantly lowered people’s blood pressure. Other studies have shown that
eating less salt can significantly reduce our risk of stroke, heart attacks and heart
failure as we age. Mei’s daughter, alarmed by the sudden death of her mother,
had her blood pressure measured. It, too, was high. She began a low-salt diet for
herself and for her entire family. Within four months, her blood pressure had
normalized.
SPEAKER 1:
How does the sodium in salt cause me health problems?
SPEAKER 2:
We need sodium to hold water within our body. As we eat
sodium, water passively follows. If we eat too much salt, too much water will also
be absorbed, and the excess water will cause our blood pressure to rise.
In the short-term, high levels of salt in our body can lead to muscle cramps,
dizziness, seizures and even death. The excess water that follows it can lead to
swelling of our legs, ankles, and belly. High levels of salt in our body also limit
our ability to absorb calcium, dramatically increasing our risk for broken bones.
Any kidney disease we may have can be worsened.
In the long term, problems that develop because of eating too much salt are
related to the effects of high blood pressure - especially in an increased risk of
heart attacks and stroke. Also, people living in societies in which diets contain
large amounts of salt have high rates of both stomach ulcers and stomach
cancers. Meanwhile, people living in societies in which salt intake is lower have
lower blood pressures, fewer strokes, fewer heart attacks, and fewer people who
develop heart failure.
SPEAKER 1:
What is the right amount of salt for me to eat?
SPEAKER 2:
Our ancestors ate a mostly vegetarian diet that was low in
salt. Adults need about one quarter of a teaspoon of salt every day, which is
about two milliliters. Unfortunately, many adults now eat as much as 20 times
their daily needs because of the large amounts of salt hidden in the processed
foods they eat - in the smoked or cured meat, in canned foods, and in
convenience foods that are commercially prepared and ready to eat. In fact,
seventy-five percent of the average person’s salt intake comes from these
processed foods. They need to be avoided.
SPEAKER 1:
How can I reduce the amount of salt I eat?
SPEAKER 2:
You can reduce it by carefully selecting the food you eat,
and through the use of salt substitutes. Eat less processed food, and choose
foods that are labeled as low-sodium or low-salt. Eat more home-cooked meals,
as that will allow you to control the amount of salt you add to food as you prepare
it. Remove the saltshaker from your table. That will allow you to use spices,
herbs, vinegar and pepper to season foods instead of salt.
SPEAKER 1:
Is it possible for me to eat too little salt?
SPEAKER 2:
Our concern today has been to identify the long-term health
effects of eating too much salt. It is possible, however, for a person to lose large
quantities of salt and water in the short-term by doing activities such as vigorous
physical exercise, or by living in an area where there is excessive heat. Salt and
water lost through sweating must be replaced. There is no doubt that one should
avoid eating too much salt for the sake of their health, but maintaining a proper
balance is important.
SPEAKER 1:
Health Nuggets is written by Dr. Richard Yukl, a medical
doctor working in the United States. The medical views expressed in this
program are his and may differ for your particular health needs. If you need
medical advice, please consult a medical professional in your area.