Salt: Shake the Habit

In this article, we're going to explore the role of salt, otherwise known as sodium chloride, in our diets and in our health.  There have been many studies on the effect of salt on our health with some conflicting results.  We'll explore what we consume on average in America, what conclusions the scientific evidence points to, and what we can do to improve our diets.

America and Salt:  A Love/Hate Relationship
Let's be clear up-front: Sodium is an essential mineral that we all must have to survive.  It helps our bodies control the balance of fluids in and out of our cells. Sodium is needed to transmit nerve impulses and to contract and relax muscles, including those in the heart.  So we need to be aware that it is not a bad thing to consume sodium and in fact it is an essential part of our diet.

However, America has an EXTREME love affair with salt.  We shake it on food regularly and much processed food is packed with sodium to enhance flavor.  Most people consume 4,000–6,000 milligrams of sodium daily which is two to three times more than they should. So the issue is not that we consume sodium, it's that we consume WAY TOO MUCH of it every day!  And this is where scientific studies have been focusing their research for years.

What Does the Evidence Say?
There have been a huge number of studies on the effects of sodium on our health.  And while there have been some studies that show conflicting results, the vast preponderance of evidence points to the fact that too much sodium in our diets leads to high blood pressure, also called hypertension. High blood pressure affects about 50 million Americans—one in four adults. It’s the leading cause of stroke and contributes to heart attack, heart failure, and kidney failure.  Now excess sodium is not the ONLY factor related to high blood pressure, but the point is that it IS a contributing factor and something that we can control.

The American Heart Association recommends that adults up to the age of 50 should eat no more than 2,300 milligrams of sodium (1 teaspoon of salt) each day. That amount should be even lower—1,500 milligrams—for those older than 50, African-Americans, and those with high blood pressure.  So you can see that our average intake per day of 4000-6000 milligrams is far more than recommended.

It's Not Just the Shaker
As I mentioned earlier, limiting what comes out of the salt shaker is not enough to really control our intake of sodium.  In our average American diet, about 25 percent of the sodium comes from the salt added to cooking or from the shaker and 75 percent comes from processed and prepared foods. So in order to really be effective in controlling our sodium, we have to a) be diligent in reading nutrition labels on the processed food that we buy and b) take the initiative to understand the sodium levels of prepared food we have in restaurants.

What Can We Do?
While it may seem that the only solution to our dilemma is to lead a life of eating bland food, don't despair!  Consumer research points to taste ranking as first in making food choices so it is VERY important to make sure that the food you eat tastes good.  Otherwise you won't be able to stick with the changes you make!

The food industry is starting to make strides in helping us with our sodium addiction.  Many brands offer low-sodium alternatives to some of their most popular processed foods.  And as awareness grows, we'll continue to see additional options for reduced sodium options.  There are a great many no salt or low sodium food options at .  And in Strawflower Village also has options although you're going to need to search for them.  And given that we're an especially health-conscious community, there are many great Coastside restaurants that provide fantastic fresh food with ways to limit your sodium.  Restaurants that I spoke to such as , , , and either have low sodium menu items or will prepare food with no or low salt upon request.

At home, there are some easy and tasty cooking strategies for kicking the salt habit as well.

• When cooking, add garlic, pepper, oregano, cinnamon, or a ready-made herb-spice blend to your dishes.
• Adding lemon juice or flavored vinegar can replace salt in soups, salads, and seafood dishes.
• Use fresh or frozen vegetables over canned versions whenever possible
• If you must use them, drain and rinse canned vegetables and beans before using them.
• Eat unsalted nuts if you get the urge for a snack.
• Limit condiments such as pickles, ketchup, mustard, soy sauce, and teriyaki sauce (these can add significant amounts of sodium without us even realizing it!)

As I often suggest, just pick one or two of these strategies and keep with them until they just become a habit. Then move to add additional ways to cut back.  As long as you keep the end goal in mind of reducing your sodium intake to more moderate levels, you'll be able to keep making the changes that, when added up, make a significant healthy difference in your diet.

I hope this article has shed some light on the topic of sodium in our diets and given you some strategies to make positive changes in your own.  Let me know what you think.  Are you already watching your sodium intake?  What strategies do you employ to keep the food fresh and delicious but still low in sodium?

To Your Health,
Diana