from Jeffrey Johnson
Most of us are pretty darn tired, even to the point of hysterics, at the never-ending onslaught of information and misinformation handed out by the multiple “expert” sources regarding what foods are good for us, which cause cancer, and which prevent any number of diseases. For example, red wine was once thought to be very good for people, but only if we have a glass or two a day (that’s 7-14 per week). Yet, we all know that alcohol is poison and therefore bad for our frail human systems. And that is only the beginning of the discussion on red wine . . . It never ends. So, what if anything, can we glean from all these words of wisdom on food? The easiest and most useful approach is to find a common denominator and begin your food research from there. From my perspective, there are two areas of major, bottom-line concern: salt (sodium) and sugar. Let’s look a bit at salt today.
Our human bodies are actually quite delicate in many ways, yet with some simple monitoring, our body machine works amazingly well. Salt is an ingredient that is necessary for human function. With the proper amount of salt in our system, we are able to maintain the proper amount of balance of fluids required for life. Without that balance of fluids, our system may go into some form of shock. Our kidneys help maintain the balance by conserving salt when we are low and by excreting excess salt when the levels are too high. Considering we are all concerned about too much salt in our diets, what exactly happens when too much salt accumulates in our body? First, the kidneys are unable to excrete the excess. The excess is then added to our blood stream which increases the blood volume. An increase in blood volume flowing through the same size arteries and veins obviously will increase the pressure in those same arteries and veins. This results in high blood pressure, which we all know makes the heart work harder, potentially leading to many heart related illnesses (for example, high blood pressure, congestive heart failure, etc.).
As we age, this process mentioned above becomes even more pronounced in part due to the weakening of the heart simply from age. You can easily see why older people are more concerned and susceptible to high blood pressure and heart decease. Overall, Americans consume two times the necessary amount of salt that their bodies need. The Centers for Disease Control and Prevention estimate that 70% of Americans should maintain a diet with <1500 mg of salt in it. Currently, we take in nearly 77% of our salt from processed foods, such as luncheon meats, processed cheeses, canned foods, snack foods, etc. The remainder of our salt intake originates from natural sources, cooking, and the amounts that we add while eating. It is important to eat as many fresh foods as possible. Foods that have no salt or very low salt content are clearly the best choice for healthy eating.
How do we identify those foods low or absent of added salt? The Food and Drug Administration has over the years been changing the face of food labels to highlight the ingredients. And, although many of us would still argue that those labels continue to be not only difficult to interpret, but also misleading . . . They are a beginning point in the fight against excess salt consumption. So, when reviewing those labels look for such ingredients as MSG, baking soda and powder, sodium nitrates, etc.
We are what we eat – just look around you and see what Americans have been turning into: fast food people who consume vast amounts of processed foods. If you want to help the elders in your life (and you and your family), begin the fight against processed foods, support local farmers and their products, read those labels, and be an informed consumer. You and everyone around you will appreciate your efforts to be healthier.
. . . . Jeffrey Johnson
