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Weight Gain Game



 


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and promoted them. The amount of sodium in a teaspoon of table salt is about 25 times as great as the amount of potassium in a teaspoon of table salt. In addition, the potassium and sodium have opposing effects on blood pressure. This can be a problem for those on a low-salt diet because they have limited foods in which to get the potassium and sodium they need. The only way to get sufficient potassium and sodium is to eat the two in large amounts. If you're limited to a low-salt diet, you must choose sodium-rich foods, such as baked and fried foods, soups, and broths. The Dietary Guidelines for Americans 2005 recommends that all adults consume less than 2,300 mg of sodium per day. The USDA's Dietary Guidelines for Americans 2010 recommend that most women ages 18–50, and all men ages 51 and older, consume less than 1,500 mg of sodium per day. The American Heart Association recommends that the average person eat no more than 6 g of salt a day. For most people, that's about 1 teaspoon of table salt. Sodium and Blood Pressure Excessive sodium intake is a strong predictor of high blood pressure. Both sodium intake and blood pressure are related to age, weight, alcohol intake, and other factors. The strongest indicator of high blood pressure, however, is a high-salt diet. Excessive sodium intake is the primary cause of high blood pressure. We're not necessarily telling you not to eat salt. A study published in 2002 looked at 7,619 adults and compared the blood pressure readings of those who ate too much salt, those who ate the proper amount, and those who ate a modest amount. The study authors report that "a high sodium intake can contribute to high blood pressure." The study authors reported that the amount of sodium in the diet played a key role. High-salt diets raised the blood pressure of the people studied by 16 mm Hg (millimeters of mercury), whereas moderate-salt diets raised blood pressure by 8 mm Hg. The authors explain that "High salt intake causes a rise in blood volume, which leads to increased blood pressure." In addition, the study authors report that "there is a linear association between dietary sodium and blood pressure in men and women, even after controlling for weight, alcohol intake, and other lifestyle factors." Although all people will respond differently to sodium intake, eating less than 3,000 mg of sodium

 

 


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Weight Gain Game
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