Setting Limits on Ingredients that Increase Heart Disease Risk

By Denise Reynolds

Much has been written in the last week regarding a potential action by the FDA to limit sodium in packaged and processed foods (they have since denied that they have a definitive plan to do so) and about the contribution that added sugars have in the risk for cardiovascular disease.  Considering that 2,500 Americans die from heart disease each day and almost 6 million people are hospitalized each year with cardiovascular disease, targeting the ingredients that contribute seems the obvious place to start for helping to improve our health and lifespan.  But should the government really have to step in?

The Institute of Medicine is urging the FDA to begin regulating the amount of sodium in canned, boxed, and otherwise processed foods since telling Americans to do so hasn’t worked up to this point.  Excess sodium is a major contributor to high blood pressure, which affects one in three US Adults, or about 75 million people.  Uncontrolled blood pressure leads to heart attacks, strokes, heart failure, and kidney failure.

Currently, the average American takes in more than 3,400 milligrams of sodium each day, according to the IOM.  This is more than the dietary reference intake of 2300 milligrams set in 2004, and significantly more than what is currently being recommended by the IOM – 1500 milligrams per day.

The recommendation by the IOM is to gradually reduce the amount of salt in these foods, so that Americans can adjust to the flavor change over time, making the foods more acceptable in the long run.  Studies have indicated that salt is an acquired taste, and by reducing the amount one consumes gradually, they adjust better to the change.

But take the case of fat-free foods that were introduced to reduce heart disease risk.  In packaged cookies, cakes, and other items, the fat was replaced by added sugar.  US News and Report poses the question:  “What if the food industry just swaps sodium for sugar?”

A new study in the Journal of the American Medical Association has found that added sugars also increase cardiovascular risk.  Added sugars can increase LDL cholesterol levels and can contribute to obesity and diabetes, both of which increase the risk for heart disease.  In the study, participants consumed an average of 21 teaspoons of added sugars a day, or more than 320 calories.  The American Heart Association recommends limiting added sugar intake (which means sugar added to foods, not natural sugars such as those in milk or fruit) to 100 calories a day for women and 150 calories for men. 

Of course that leads to the replacement of sugar with sugar substitutes, such as sorbitol, aspartame, saccharin, or sucralose.  While these products in small quantities are generally considered safe, adding them to a wider variety of food increases intake, which could have harmful effects – particularly in children.

Processed foods for many are a way of life because they are convenient, shelf-stable, and relatively cheap to buy and prepare.  However, we should consider that we are trading something more valuable for a little time or money savings – our health and our lives.

Reduce salt/sodium by purchasing more fresh and frozen products that do not included added salt and cook at home more often (restaurant and fast foods are usually high in sodium), leaving the salt shaker in the cabinet. 

The number one sources of added sugars in the American diet are sugar-sweetened beverages, such as soft drinks and sweet tea.  Also, treat desserts and snacks for what they are – treats.  Eat them only once or twice a month and you can significantly cut back on sugar without feeling deprived of favorites and comfort foods.

References Used:

http://health.usnews.com/health-news/diet-fitness/heart/articles/2010/04/21/should-the-food-industry-ban-added-salt-and-sugar.html

http://www.webmd.com/diet/news/20100420/experts-urge-fda-to-mandate-salt-reduction

http://www.cardiologytoday.com/view.aspx?rID=63483

http://www.usatoday.com/news/health/2010-04-21-sugar21_ST_N.htm

http://www.mamashealth.com/Heart_stat.asp