Reduce Plastic Intake for Your Heart

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Written by: Ofek Laks, Public Health Intern at Lake Country Medical Concierge

Happy Heart Health Month! Did you know using plastic products like food containers or water bottles could increase your risk for cardiovascular disease? 

What is in plastic?

When people hear the word plastic, there are many objects and items being sold all over the world that come to mind, but it is important to think about what is in these products and how increased usage could have an impact on your health. The chemicals found in these products are commonly known as “phthalates” and this compound is the reason why plastics are flexible and soft. Exposure to these chemicals are mostly from diet, inhalation, and dermal contact. 

How does this affect my health?

Now you may be wondering, how do plastics impact my health. Recent studies have shown that the increased usage of Phthalates over time has been linked to chronic conditions including: cardiovascular disease, obesity, and diabetes. How such a compound can do such an impact is because the exposure of the chemicals alters your body’s normal hormone levels, thus leading to the possible conditions. A study conducted by Julie Corliss from Harvard Medical School released a study describing how 5,000 median aged (57 average) adults in the United States were given a survey with urine samples. These samples were then observed for over a decade and the results had illustrated that those with higher levels of phthalates had higher risks of cardiovascular disease. Phthalate usage can be reduced easily, if there were more knowledge on exactly what products are using these chemicals and how to cut them out. 

Ways to reduce Plastic Usage

Phthalates can be found in different types of shampoos, deodorants, hairsprays, plastic water bottles, plastics toys, and the highest amount can be found in plastic food containers. All of these can be easily replaced by buying different products and changing your lifestyle. Ways this can be reduced is by handwashing, not using plastic containers; good alternatives can be disposable ones, reduce or completely eliminate usage of plastic wrap covering, using phthalate free soaps, and the most important is to stop microwaving foods in plastic containers if you still want to use them. When the plastics are heated in microwave settings the chemicals from the material is being melted or transmitted into the food products that you are about to consume which is affecting your health.

 

Information from:

https://www.health.harvard.edu/heart-health/chemical-in-plastics-and-personal-care-products-linked-to-heart-disease

https://www.sciencedirect.com/topics/earth-and-planetary-sciences/phthalates

https://pubmed.ncbi.nlm.nih.gov/25725197/#:~:text=To%20reduce%20their%20phthalate%2Dexposure,of%20cosmetics%2Fpersonal%20care%20products

https://www.ewg.org/news-insights/news/2021/10/six-tips-avoid-phthalates-after-study-highlights-health-harms-billion 

 

Are You Consuming Too Much Salt?

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Written by: Ofek Laks, Public Health Intern at Lake Country Medical Concierge

Have a savory tooth? Next time while sitting on the couch watching television or having a party with friends, think closely about that potato chip you are about to grab. Processed foods have been known to have high levels of sodium which can ultimately impact your heart health. Sodium which is commonly called “salt,” is in most food and processed grocery items. It is important to monitor how much salt you are consuming everyday.

 

The Daily Intake of Salt

Sodium or otherwise known as “salt” is something that should be a part of the everyday diet in order for the body to function properly, but it is crucial to monitor your intake so there are no consequences on your health. The recommended amount of salt intake by the Food and Drug Administration (FDA) is “2,300 milligrams (mg) of sodium”(Corliss 2022). The Centers of Disease Control and Prevention also reported that about “90%” of Americans consume too much sodium with an average daily intake of “3,400 mg”(CDC 2022). In October of 2021 the FDA called for the food industry to cut the amount of sodium that is being used in processed, packaged, and prepared food. The goal is that manufacturers of processed foods reduce the use of sodium by 12% to about 3,000 mg, which is still over the recommended amount. While this has not been fully put into effect yet, there is an overall realization that it is important to monitor sodium intake. 

Sodium and Your Health

You may be wondering, how does this affect my health? Sodium has been linked to higher blood pressure. This in turn can then lead to increased risk of heart disease and stroke. The CDC reports that annually there are “500,000” deaths related to high blood pressure which can become easily prevented and manageable through the reduction of salt intake. At Lake Country Medical Group, Hypertension is one of the leading causes of heart disease. Hypertension is having consistently high blood pressure.  It is important to us, that our patients and community members understand the effects of sodium on your health.  It may seem difficult to completely cut salt out of your diet, but there are several alternatives that can become replacements or different options when choosing the foods you consume. 

Ways to Reduce Salt Intake

Reducing the amount of salt intake in your diet is much easier than most people believe.When purchasing packaged foods it is good to look at the food labels and see if they have any mentions of “low” or “reduced” sodium.   Also, purchasing more fresh and frozen vegetables that have no salt included. Oftentimes “seasoned” frozen or canned vegetables are loaded with added sodium. In addition, eating leaner meats like fish and poultry can also lead to a lower sodium intake, especially if they are purchased fresh. 

When cooking at home, there are alternatives to salt. For example, garlic or salt free seasonings can add flavor without the added sodium of salt and salt based seasonings. Limiting pre-made sauces, mixes, and “instant” products is also an important way to stay away from sodium, since these products  include high levels of salt. Sauces and mixes can be easily made at home with much less sodium (See our favorite salt free seasoning below). When ordering foods at restaurants, be sure to ask the waiter to limit the amount of salt used. A little bit of salt goes a long way so if you cannot completely cut that out of your diet, just remember to limit yourself and to keep your heart in mind. 

 

Our Favorite Salt-Free  Seasonings

  1. Dash Original Salt-Free Seasoning Blend (Walmart or Publix)
  2.  Red Oak Provisions Everything Bagel Seasoning Salt-Free (Amazon)
  3. Salt-Free Cajun Seasoning (The Spice House)
  4. Mediterranean Garlic and Herb Salt-Free Blend (The Spice House)
  5. The Spice Hunter Salt Free Poultry Grill & Broil Blend (Amazon)

 

References:

https://www.cdc.gov/salt/reduce_sodium_tips.htm

https://health.clevelandclinic.org/how-does-salt-affect-heart-health/

https://www.health.harvard.edu/heart-health/fda-urges-the-food-industry-to-cut-back-on-salt

https://www.cdc.gov/heartdisease/sodium.htm