NUTRITION NEWS You Can UseNutrition Facts

Salt, Sodium, and Your HealthLearn the facts about sodium and how to make it �t in your healthy diet

Why is salt an important item to consider when thinking about our diet and its effect on our health? The salt in our shakers at home is made up of about 40% sodium. In small amounts, sodium is essential for the body to work properly. However, consuming too much sodium can cause serious health issues. Experts recommend that healthy adults should eat no more than approximately 2,300 milligrams (mg) of sodium per day (which is equivalent to about 1 teaspoon of salt). Yet, many of us consume more than twice this amount in our daily diet.

Why is too much salt a problem?Many people mistakenly think that the amount of salt or sodium they eat doesn’t really affect overall health; but consuming excessive sodium can cause an unhealthy increase in the level of fluid in our bodies. Increased fluid levels require organs like the heart and kidneys to work harder to do their jobs. Consequently over time, eating too much sodium may cause serious health problems like high blood pressure and heart disease. Overconsumption of salt is one significant reason why about 1 in 3 Americans now have high blood pressure.

Why are we getting so much?Salt enhances the flavor of our foods and helps keep many foods from spoiling. For these reasons, it appears in so much of what we eat everyday.

Where does it come from?Many people are surprised to learn that most of the sodium in our diets does not come from the salt we sprinkle on our foods. Instead, about three quarters of the sodium we eat comes from processed and packaged “everyday” foods. Some frozen dinners,

canned vegetables and soups, for example, contain as much as 1,200 mg per serving. Processed meats, cheeses, and cold cuts can be high in sodium; in fact, a 3 ounce serving of ham typically contains more than 1,000 mg of sodium. Just one tablespoon of soy sauce can also have up to 1,000 mg - almost half the recommended daily limit in one small serving. While many processed foods, like potato chips, pretzels, and other snacks are obviously salty, high amounts of sodium are also contained in foods that do not taste very salty. Ketchup and ready-to eat cereals

are classic examples. Sodium is also found in baked goods like cakes, pies, breads, crackers, and rolls.

Because of the high sodium content in many popular and convenient food items, it’s easy to exceed our recommended daily allowance of 2,300 mg per day.

Should I be concerned?Some people are more sensitive to the effects of too much sodium. For example, African Americans, people with high blood pressure, and people over the age of 50 are at higher risk than the general population for health problems related to the overconsumption of salt. However, because recent research shows reducing sodium intake can help reduce the risk of experiencing a heart attack and stroke, we should all limit sodium intake to support good health.

What can I do?

Keep track:Keep track of the amount of sodium in your foods and don’t forget to account for the sodium even in those foods and beverages that you don’t think of as salty. Aim to get no more than the recommended 2,300 mg per day.

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Read labels:Use food labels to help you choose foods that have less than 20% of the recommended daily value for sodium. These foods can be labeled as containing very low-sodium (35 mg or less); low-sodium (140 mg or less); or reduced sodium (25% less sodium than usual). Identify hidden sources of sodium on food labels such as monosodium glutamate (MSG), sodium nitrate, and baking soda. Remember, foods that are processed will have higher amounts of sodium than fresh foods like fruits and vegetables, minimally processed whole-grains, and lean meat.

Make changes big and small:Making gradual changes to reduce the sodium in your diet will make it easier to be successful in minimizing your sodium intake. For example, start by replacing cold cuts, like ham, with fresh proteins, like grilled chicken or roasted turkey. Shop for lower sodium canned goods.

Know your risks:If you fall into one of the high-risk groups or have diabetes or kidney disease, strive to maintain your intake at about 1,500 mg per day. Build your diet around mainly fresh, unprocessed foods; use spices and herbs instead of salt; and avoid high-sodium packaged foods like chips, canned foods, frozen-dinners, and certain lunch meats.

Cook smarter:To boost the flavor of the foods you prepare, use low or no sodium ingredients. Enhance your recipes with garlic and onions, lemon juice, pepper, fresh dill, parsley, thyme, paprika, ginger, or low-sodium broths or salsas.

Eat smarter:Whether you are dining in or outside of your home, unwanted sodium can “sneak” its way into your meals. To reduce the amount of sodium in your meals:

• Prepare or order foods without salt • Don’t salt your foods at the table • Limit condiments which are high in sodium, like soy sauce, steak sauce, and relish • Avoid high-sodium sauces such as barbeque, alfredo, and teriyaki • Avoid vegetables soaked in high sodium marinades • Remember that garlic salt, onion salt, and sea salt are still high in sodium • Limit your consumption of “fast-food”

Snack smarter:Chip, pretzels, and salted nuts contain high amounts of sodium. Snacking on items like these can quickly put you well over the recommended daily allowance of sodium. Instead, when you need an energy boost, try healthier options with less sodium like fruits, veggies, unsalted nuts or trail-mix, low-fat yogurt, or low-sodium whole wheat crackers.

Understanding sodium-related buzzwordsUsing sea salt has become a trendy way to try to cut-back on sodium. But, while sea salt may have a different taste and texture than table salt, the sodium content is about the same, so it should be used sparingly.

Frequently used words such as low-sodium, reduced-sodium, or no salt added are included on packaging labels to help you find foods with less sodium. These labels can be helpful when choosing foods. But remember – the best way to reduce sodium in your diet is to put down the salt shaker, limit processed foods, and enjoy fresh foods that are naturally low in sodium like fruits, vegetables and whole grains. Being sodium smart can make a real difference in your health.

Since everyone’shealth history and

nutritional needs areso different, please

make sure that you talkwith your doctor and a

registered dietitian to getadvice about the diet

and exercise plan that’sright for you.

NUTRITION NEWS You Can UseNutrition Facts

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