Nine in 10 US Adults Get Too Much Sodium

Nearly all Americans consume much more sodium than they should, according to a report from the Centers for Disease Control and Prevention. Most of the sodium comes from common restaurant or grocery store items.

The latest Vital Signs report finds that 10 types of foods are responsible for more than 40 percent of people’s sodium intake. The most common sources are breads and rolls, luncheon meat such as deli ham or turkey, pizza, poultry, soups, cheeseburgers and other sandwiches, cheese, pasta dishes, meat dishes such as meat loaf, and snack foods such as potato chips, pretzels and popcorn. Some foods that are consumed several times a day, such as bread, add up to a lot of sodium even though each serving is not high in sodium.

“Too much sodium raises blood pressure, which is a major risk factor for heart disease and stroke,” said CDC Director Thomas R. Frieden, M.D., M.P.H. “These diseases kill more than 800,000 Americans each year and contribute an estimated $273 billion in health care costs.”

The report notes that the average person consumes about 3,300 milligrams of sodium per day, not including any salt added at the table, which is more than twice the recommended limit for about half of Americans and 6 of every 10 adults. The U.S. Dietary Guidelines recommend limiting sodium intake to less than 2,300 milligrams per day. The recommendation is 1,500 milligrams per day for people aged 51 and older, and anyone with high blood pressure, diabetes, and chronic kidney disease, and African Americans.

Key points in the Vital Signs Report:

Ten types of foods account for 44 percent of dietary sodium consumed each day.
65 percent of sodium comes from food sold in stores.
25 percent of sodium comes from meals purchased in restaurants.
Reducing the sodium content of the 10 leading sodium sources by 25 percent would lower total dietary sodium by more than 10 percent and could play a role in preventing up to an estimated 28,000 deaths per year.

Reducing daily sodium consumption is difficult since it is in so many of the foods we eat. People can lower their sodium intake by eating a diet rich in fresh or frozen fruits and vegetables without sauce, while limiting the amount of processed foods with added sodium. Individuals can also check grocery food labels and choose the products lowest in sodium. CDC supports recommendations for food manufacturers and restaurants to reduce the amount of sodium added to foods.

“We’re encouraged that some food manufacturers are already taking steps to reduce sodium,” said Dr. Frieden. “Kraft Foods has committed to an average 10 percent reduction of sodium in their products over a two year period, and dozens of companies have joined a national initiative to reduce sodium. The leading supplier of cheese for pizza, Leprino Foods, is actively working on providing customers and consumers with healthier options. We are confident that more manufacturers will do the same.”

To learn more about ways to reduce sodium, visit www.cdc.gov/salt. For more information on heart disease and stroke, visit http://www.cdc.gov/heartdisease/. Reducing sodium is also a key component of the Million Hearts™External Web Site Icon initiative to prevent a million heart attacks and strokes over the next five years. To learn how to reduce sodium using the DASH eating plan, visit http://www.nhlbi.nih.gov/health/health-topics/topics/dash/External Web Site Icon.

Vital Signsis a CDC report that appears on the first Tuesday of the month as part of the CDC journal, Morbidity and Mortality Weekly Report. The report provides the latest data and information on key health indicators. These are cancer prevention, obesity, tobacco use, motor vehicle passenger safety, prescription drug overdose, HIV/AIDS, alcohol use, health care-associated infections, cardiovascular health, teen pregnancy, asthma, and food safety.

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U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICESExternal Web Site Icon

Burning 'Em Up

These ladies are burning calories AND enjoying themselves at the Eat Smart, Move More, Weigh Less class at the Agricultural Learning Center.

Eat Smart, Move More, Weigh Less 2012

Here's Teresa at the first class of Eat Smart, Move More, Weigh Less preparing Lemon Velvet Supreme with participant Elizabeth Roberts. Contact Teresa at 837-2210 for more info about Eat Smart.

Spring Gardening Classes to be Held

You have the plants? Now what? We are offering classes to help guide you with planting, maintaining, harvesting and preserving your garden. Classes will be offered on Wednesday, March 7, at L & N Depot during the annual 4-H plant sale pickup day. Classes are open to anyone interested in growing fruit trees and berries, as well as preserving them. You do not have to purchase plants to attend the classes. Following is the schedule of classes:
10:00-10:30 Planting, Pruning, Maintaining Fruit Trees
12:00-12:30 Planting and Care of Berries and Grapes
2:00- 2:30 Preserving Fruits and Berries

No need to pre-register.

Radon - A Silent Killer

Radon – A Silent Killer

Radon is a naturally occurring radioactive gas that is invisible, odorless, and tasteless gas. Radon is released harmlessly from the ground into outdoor air, but it can accumulate and reach harmful levels when trapped in homes and buildings.

The U.S. Environmental Protection Agency estimates that radon is responsible for more than 21,000 lung cancer deaths per year in the United States. Radon is the second leading cause of lung cancer in the U.S. after smoking and the leading cause of lung cancer among non-smokers. Since radon does not have an odor and is invisible, people tend to downplay the health effects and ignore the possibility that there might be a silent killer within the walls of their home.

Cherokee County has been designated as a Zone 1 County by the US Environmental Protection Agency, which means the average home will test over 4 picocuries per liter (pCi/L), the level at which it is recommended that you fix your home. Houses in the same neighborhood can have very different levels, so every home should be tested. Testing homes for radon is simple and inexpensive. Radon test kits can be purchased at local hardware and home improvement stores, directly from radon testing companies, or are available for free during January from the NC Radon Program. A limited number of radon kits will be available in the Cherokee County Cooperative Extension office in January. They will be available on a first come basis. The Cooperative Extension Office is located in downtown Murphy at 39 Peachtree Street, suite 103. Should your home be found to have elevated levels of radon, the problem can be fixed by qualified contractors for a cost similar to that of many other home repairs. In our area, the cost can be from $1,000 to $2,500 depending on the home.

The NC Radon Program urges residents to take action during this year’s National Radon Action Month by testing their homes for radon. Radon poses a serious threat to our community’s health, but there is a straightforward solution. For more information on radon and to receive your free radon test kit, please contact your Cooperative Extension office at 837-2210 or visit the NC Radon Program’s website at www.ncradon.org.

A New You for 2012

A new you is within reach. With New Year’s resolutions we see the age-old commitment to lose weight and improve eating habits. Just as other habits that we try to change sometimes need help, this challenge is no different. There are many resources available to help but there is one in Cherokee County that may be your best option. Eat Smart, Move More, Weigh Less is a national and state supported initiative sponsored by Cooperative Extension.
This program features weekly strategies, group support, and educational materials to help you with your weight management goal. While there is a weekly weigh in, pounds lost are not the only benchmark of success. Many people realize inches lost before actual pound reduction. Call the Cherokee County Cooperative Extension Office today and sign up for the Eat Smart, Move More, Weigh Less program. There are two different opportunities that you can take advantage of:
Session 1 Hiwassee Valley Pool and Wellness Center, Murphy
Each Thursday starting January 19th 9-10 am

Session 2 Agriculture Learning Center, Ranger
Each Tuesday and Thursday starting January 19th 4-5 pm

Session 2 is different in that a workout is included with the program. You only need to bring an exercise matt and a set of light dumbbells for each class.

The cost for session 1 is $10.00.
The cost for session 2 is $20.00.

Both programs will run for approximately 15 weeks.
Contact Teresa Goley at 837-2210 to register and obtain more information.

Local Ladies are Enjoying Sewing

Vickie Dumford, Cathy Bevin and Vicki Watson proudly displaying their totes made in the Cherokee County Sewing and So-On Class!