ABOUT SALT AND DARK MYTHS

   REUTERS NEWS SERVICE, November 9, 2011, reports, “New review questions about cutting down on salt.” Recent research has cast doubt on the link of high sodium intake to high blood pressure that increases the risk of a stroke.    Too much salt forces the kidneys and heart to work harder, and this in increases blood volume, subjecting blood vessels to stress that leads to cardio vascular disease,” says Dr. Kevin Willis, director of partnerships for the Canadian Stroke Network.  “If we were able to go from the current consumption levels to recommended levels, we might be able to reduce the burden of hypertension by as much as 30 per cent and as a consequence, cardiovascular disease by 15 to 20 per cent.”  Once salt is cooked with food, it cannot be removed, but for those who still want extra salt on their food could take it from the salt shaker on the table.  The problem arises that unless everything is cooked from scratch it is difficult to limit the intake of salt.  Processed and packaged foods, restaurant meals, cereals, and meals away from home account for up to 80 per cent of the sodium in our diets.

   Salty foods are definitely an acquired taste and it is possible to train your taste buds to prefer a lower sodium diet.  Willis says, “I like to use the analogy of having sugar in your coffee if you are accustomed to taking sugar but in a week or so you get used to it and find you can enjoy your coffee without sugar.  It is exactly the same with salt.”

   Even people who have normal blood pressure at age 55 to 60 have a 90 per cent chance of having hypertension if they live an average lifespan,” explains Dr. Norman Campbell, a University of Calgary researcher and Heart and Stroke Foundation of Canada/Canadian Institute of Health Canada Chair in Hypertension Prevention and Control.  Willis notes that “Just a 10 mm rise in your systolic (the top number) blood pressure translates to a 30 per cent increase in your relative risk for a stroke.  Avoid salty snacks like chips and crackers and cheese. Breads including baked goods like muffins should all be avoided as well as processed meats such as bacon and deli slices, frozen entrees and pizza.  Opt for homemade oatmeal.  Add fruit instead.  All ‘reduced sodium’ means is that it contains 25 per cent less sodium than the original product which could still be a huge amount,” explains Maureen Tilley, a registered dietician and author of “Hold that Hidden Salt!”  It gives delicious alternatives to processed, salt-heavy super markets heavy favourites.  Visit www.peanutbureau.ca for recipies.      

PROTECT YOUR VISION

    A few lifestyle changes can play a major role in reducing the risk of developing cataracts, diabetic retinopathy, age-elated vision impairment and macular degeneration.  The quality of life is diminished and research has linked it to more falls, car accidents, blindness and even a shorter life span. 

  * Eat right:   A healthful diet high in green leafy vegetables, fish, fruit and other foods high in antioxidants can help protect against age-related eye diseases.

  * Check up on your weight.  Obesity has been linked to the progression of cataracts, diabetic retinopathy and glaucoma.

  * Exercise is very important.  Regular physical activity reduces the risk of developing macular degeneration (AMD), lower eye pressure linked with glaucoma and reduce diabetic retinopathy progression.

 * Control blood pressure, blood sugar, and cholesterol levels and consult your doctor about a program that is best for you.

 * Shield your eyes.  Wear sun glasses and a wide-brim hat to protect you from ultra violet to help delay cataracts and reduce the risk of AMD, age-related macular degeneration. 

 * Smoking is associated with all four eye disorders and too much alcohol increases the risk of cataracts.