As long as I can remember salt has been a part of our everyday meals, and is equally a common part of American culture and cuisine. If the taste of something isn’t to our liking it seems we simply add more salt. I have noticed people in restaurants who reach for the salt shaker before tasting their food. Food producers often cut fat or calories by adding more sodium to give the product a flavor that is more appealing. Together with culture and individual habits we have developed quite a taste for salt—but is it healthy?
The Centers for Disease Control and Prevention (CDC) and the Institute of Medicine released the report “A Population-Based Policy and Systems Change Approach to Prevent and Control Hypertension.” The report emphasized connections between salt and hypertension (high blood pressure), heart attack, and stroke. Heart disease is the leading cause of death in the United States and one in three adults suffer from high blood pressure. This statistic highlights the need to have a clear understanding of salt consumption, its risk, and the choices we can make. New York City established the National Salt Reduction Initiative which is a nationwide partnership with states, cities, and restaurants to lower the amount of salt in many of our commonly consumed foods. Dr. Oz has given attention to reducing salt consumption with his segment the “Salt Shakedown.” All of this attention helps bring awareness to salt—the new nemesis of good health. But, do we understand what salt means to us, and ways we can reduce our personal salt consumption?
The CDC estimates we consume 3,400 milligrams (mg) of sodium daily, about 1,900mg more than we need. Older adults, African-Americans, and those who struggle with high blood pressure need even less (about 1,500mg daily). For us to reduce sodium intake, we must first realize how much sodium is in the foods we eat. Salt sneaks into our diet in so many ways and just a pinch here and there can add up quickly. For comparison, one teaspoon of table salt has 2,325mg of sodium. Here are a few ways to help keep your sodium consumption in check:
* Know your labels: Sodium-free or salt-free, must contain less than 5mg of sodium. Very low sodium must contain 35mg or less of sodium. Low sodium contains 140mg or less. Reduced or less sodium, the product contains about 25% less sodium than the regular version. Use caution when food is labeled as “reduced sodium” or “low sodium” they may still contain significant sodium per serving.
* Eat more fresh foods: Usually fresh fruits and vegetables are naturally low in sodium. I recommend eating as close to fresh as possible. It is a good idea to rinse any canned vegetables to remove excess salt. Fresh meat is lower in sodium than processed luncheon meat, hot dogs, and bacon. Plain whole-grain pasta and rice instead of “ready in minutes.”
* Limit sodium-laden condiments: Soy sauce, salad dressings, dips, ketchup, mustard and relish all contain significant amounts of sodium.
* Use spices, herbs, or other flavorings: Herbs (fresh or dried), spices, lemon zest, and fruit juices. These suggestions can add another dimension to food giving it more zing and flavor than simple salt.
When we realize one pack of ketchup contains 153mg of sodium and ½ cup of canned corn has 375mg, you begin to understand how quickly sodium can impact on our diet. These ideas are only a few ways you can reduce your sodium intake. By taking control of the amount of sodium in your diet, you will feel better and reduce your risk of cardiovascular disease. Salt is an acquired taste, by gradually reducing its use our preference for salt will diminish. So, enjoy the true taste of the foods you eat, and be good to your heart.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about please e-mail me at: howard@howardsbaker.com
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