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“Sodium” the Latest Diet Villain
Salt is a vital nutrient and is required for the body to function, but the average daily salt consumption in the world, is 10-12g. The current recommendation from the American Heart Association is 2-2.5g a day to reduce hypertension and related health risks. An alarming 80% of salt intake comes from processed foods. Sodium has several functions in the food supply. Various forms of sodium, including sodium chloride or salt, are used as preservatives to inhibit the growth of food-borne pathogens (especially in luncheon meats, fermented foods, salad dressings, and cheese products). Sodium is also an essential nutrient use modify flavor, plus it binds ingredients, enhances color, and serves as a stabilizer. Sodium is an essential nutrient, but very little is needed in the diet.
While the majority of studies have looked at the benefit of reducing salt intake with decreasing the risk of developing hypertension hence reducing the risk of cardiovascular disease, there are other benefits of salt reduction that may extend beyond heart disease.
With high blood pressure being the biggest contributing factor for stroke, it will come as no surprise that studies have examined a link between salt intake and stroke. Increased salt intakes have also been linked to kidney health. Increased blood pressure is associated with salt intake, which increases kidney damage. There is also a link between salt intake and stomach cancer. Studies propose that salt may increase the growth and action of H. pylori, which increases gastritis and has a six time increase risk of developing lymphoid tissue (MALT) lymphoma and gastric cancer. Bones are also affected by salt intake. The more sodium consumed the more calcium is leached from the bone into the urine.
Elimination of the salt shaker from the diet historically would have sufficed in reducing the majority of sodium in one’s diet, but unfortunately with the onslaught of processed foods in the grocery store this is no longer the case. To keep pace with the busy lives Americans lead, the demand for quick prep foods have increased hence prepackaged foods have taken over much of the frozen food department at the grocer. Sodium along with sugar in various forms is used as a preservative and though occasional consumption of these foods would not negatively affect the diet in the long run, most people use many of these foods daily which can be a recipe for high sodium intake along with lower fiber, and at times less nutrient density.
Major food sources of sodium include:
- Tomato sauce
- Soups
- Condiments
- Canned foods
- Prepared mixes
Read the labels when you buy prepared and packaged foods. You can tell the sodium content by looking at the Nutrition Facts panel of a food. Listed are the amount for sodium, in milligrams (mg), and the % daily value. Also read the ingredient list to watch for the words “soda” (referring to sodium bicarbonate, or baking soda), “sodium” and the symbol “Na” to see if the product contains sodium.
Some products include terms related to sodium. Here are some common terms and their meanings:
- Sodium-free-less than 5 mgs of sodium per serving
- Very low-sodium -35 mgs or less per serving
- Low-sodium- 140 mgs or less per serving
- Reduced sodium-usual sodium level is reduced by 25%
- Unsalted, no salt added or without added salt –made without the salt that is normally used, but still contains the sodium that is a natural part of the food itself.
Tips for reducing sodium in the diet
Select unsalted nuts, seeds, dried beans, peas and lentils.
Choose fresh, frozen or canned food items without added salts.
Limit salty snacks like chips, pretzels
Learn to use spices and herbs to enhance the taste of your food. Most spices naturally contain very small amounts of sodium
Select unsalted, lower sodium, fat-free broths, bouillons or soups
Use the pepper mill instead of salt shaker
Substitute fresh lemon juice in fish and vegetables
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