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Put the pinch on salt
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We’re consuming too much salt and paying the price in the form of hypertension, stroke and heart disease. It’s time to scale back… here’s how
by Sue Mah, MHSC, RD, Registered Dietitian
 Just when it seemed like our plates were safe, with “low-fat,” “high-fibre,” and “trans fat-free” becoming buzzwords for an increasingly health-conscious nation, another dietary food problem quietly sneaked onto our plates: salt. The high level of salt in processed foods is a major cause of the high-blood pressure (hypertension) that leads to stroke and coronary heart disease. According to the Canadian Hypertension Society, hypertension is defined as blood pressure that is consistently more than 140/90, or consistently higher than 130/80 if you have diabetes of kidney disease. The World Health Organization (who) estimates hypertension to be the leading risk factor for death worldwide.
A study published in the May 2007 issue of the Canadian Journal of Cardiology was the first to look specifically at the impact of excessive dietary sodium intake on the development of hypertension in Canadians and on our soaring health care costs. The results of the study show that reducing salt intake would eliminate hypertension in one million Canadians per year, saving the health care system $430 million a year in drugs, office visits and lab tests relating directly to hypertension. Currently, five million Canadians, or 25% of adults, have hypertension. It’s known as a “silent killer,” as there are typically no symptoms.
Salt is a problem for everyone
About 42% of people who have hypertension aren’t even aware that their blood pressure is high. Those who are aware may be receiving inadequate treatment or no treatment at all. Individual counseling of hypertension patients isn’t enough. Experts like Calgary based Dr. Campbell say that prevention is the key. Prevention efforts should be aimed at everyone, rather than just those who have or who are at high risk for hypertension.
Another grave concern is that all of us – even our kids – are eating far too much sodium. According to a recent Statistics Canada report based on data from the Canadian Community Health Survey, on average, Canadians are eating 3092 mg of sodium a day – or 33% more than the maximum recommended 2300 mg per day. Men out consume women, averaging 4100 mg per day – and that’s not counting the salt added during cooking or at the table. More than three quarters of Canadian preschoolers (aged 1-3) are already eating too much sodium. Between the ages of ages 4-8, a shocking 93% of children are overdosing on salt.
Pass on the salt
Over 75% of the sodium we eat comes from processed foods. An extra 11% of our salt intake is added during cooking and at the table. Help reduce your chance of developing hypertension by buying prepared foods in their lower sodium versions, and by eating less fast food.
Within the past decade, many national and international organizations have recommended and/or implemented policies to reduce the amount of sodium in foods. An April 2007 report by the World Health Organization (who) recognizes that reducing salt consumption can improve global health. Who advocates for government regulation of food manufacturers to reduce the amount of sodium added to food as “the most effective way of reducing our sodium intake.” The American Medical Association, the American Public Health Association, and the American Heart Association are all calling for a 50% reduction in sodium additives to food by the year 2012.
The Heart and Stroke Foundation recommends that Canadians consume no more than 2300 mg of sodium (the equivalent of about 1 tsp or 5 mL) a day. In its Health Check labelling program, the Heart and Stroke Foundation includes sodium content as one of its criteria for identifying healthier foods. For example, prepared soups should be sodium reduced (contain 25% less sodium than their original version), and dinner
entrées should have no more than 960 mg sodium per serving. According to Food and Consumer Products of Canada, an industry association, 25% of companies have already launched products with reduced or no salt, including staples like bacon, canned fish, soup, soy sauce, crackers and pretzels.
THE BIG, BAD THREE
Together, these foods make up about one-third of the sodium that we eat. Cut back, and you can reduce your chance of developing hypertension.
1. Burgers, hot dogs, pizza, subs, sandwiches, from takeout to home-made
2. Soups (yes, including home-made)
3. Pasta dishes (ditto: restaurant or from-scratch)
SODIUM 101
We’ve got answers to your saltiest questions. Read on and raise your sodium IQ.
Q: Isn’t it true that we need some sodium to stay healthy?
A: Yes, we do need to eat some sodium for good health. It helps maintain our blood volume, balance the fluids in our systems, and helps our muscles work properly. But the majority of us – including our kids – are eating far more sodium than is recommended.
Ideally, we need between 1,000-1,500 mg of sodium every day. In reality, we’re eating
two to three times that.
Q: Is there a lot of sodium in mineral water?
A: No. A cup of either still (flat) or sparkling (bubbly) mineral water only has 3-10 mg of sodium.
Q: I’ve just eaten a salty meal. Can I “flush” out the salt by drinking lots of water?
A: Even If you’ve gone overboard with a salty meal, don’t worry. Your kidneys can usually get rid of the excess salt. You’ll probably notice that you’re quite a bit thirstier though, so go ahead and have extra water. Chronic consumption of excess salt can
lead to hypertension, though, so don’t make it a habit!
Q: What has the least sodium: table salt, sea salt or kosher salt?
A: Teaspoon for teaspoon, all of these types of salt contain the same amount of sodium: 2,300 mg.
Q: What’s the difference between salt and sodium?
A: While the two words are often used interchangeably, table salt is technically sodium chloride. “Sodium” is the lingo used by health professionals and the food industry. Nutrition labels on food packages, for example, list the amount and Percent Daily Value
(% DV) of sodium in a food, using 2300 milligrams (mg) as the recommended daily maximum for adults. But for most of us, “salt” is the colloquial term. Salt is what we taste in food, and it’s what we buy from the grocery store
HOLD THE SALT – Here’s what you can do to cut down:
DO scan the Nutrition Facts table on food packages, and choose foods that have 10% DV or less of sodium.
DON’T eat processed or prepared foods like smoked meats, bacon, sausages, processed cheese and ready-made entrees and snack foods everday;
DO increase your intake of fresh or frozen veggies.
DO rinse canned veggies to wash off some of the salt.
DO add flavour with a squeeze of fresh lemon, a splash of vinegar, or a dash of hot pepper flakes, instead of salt.
DON’T drink or cook with commercially softened water – water softeners take out calcium and add sodium.
DO cook from scratch: that way you control the salt.
DON’T be embarrassed to ask for low sodium soy sauce when eating Asian food.
DO dilute regular soy sauce with water if low-sodium soy isn’t available.
DON’T use salt substitutes containing potassium chloride, ammonium chloride or calcium chloride without checking with your doctor first.
DO give your taste buds time to adjust to lower-sodium food; be patient and you can shake your salt habit for good!
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