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<i>Sodium: Are you getting too much?</i>

2 February 2008, 18:00 PM
HEALTH
Dr Tareq Salahuddin

You have been trying to eat less sodium — just a pinch of table salt on your baked potato and a dash to your scrambled eggs. But a pinch and a dash can quickly add up to unhealthy levels of sodium, especially when many foods already contain more than enough sodium. About 11 percent of the sodium in the average diet comes from adding salt or other sodium-containing condiments to foods while cooking or eating. But the majority of the sodium — 77 percent — comes from eating prepared or processed foods that contain the mineral. So even though you may limit the amount of salt you add to food, the food itself may already be high in sodium. Sodium: Essential in small amounts
Your body needs some sodium to function properly. Sodium:
  • Helps maintain the right balance of fluids in your body
  • Helps transmit nerve impulses
  • Influences the contraction and relaxation of muscles
If your kidneys cannot eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Some people are more sensitive to the effects of sodium than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. If you are in that group, extra sodium in your diet increases your chance of developing high blood pressure, a condition that can lead to cardiovascular and kidney diseases. How much sodium do you need?
Various organizations have published recommendations for daily sodium intake. Most recommend between 1,500 and 2,400 milligrams (mg) a day for healthy adults. A lower sodium intake has a more beneficial effect on blood pressure. If you are older than 50, are black or have a health condition such as high blood pressure, chronic kidney disease or diabetes, you may be more sensitive to the blood pressure raising effects of sodium. As a result, aim for a sodium intake at the low end of the range recommended for healthy adults. Talk to your doctor about the sodium limit that is best for you. Be a savvy shopper: Find the sodium
Taste alone may not tell you which foods are high in sodium. So how do you identify foods high in sodium? The best way to determine sodium content is to read food labels. The Nutrition Facts label tells you how much sodium is in each serving. It also lists whether salt or sodium-containing compounds are ingredients. Examples of these compounds include Monosodium glutamate (MSG), Baking soda, Baking powder, Disodium phosphate, Sodium alginate, Sodium nitrate or nitrite etc. How to cut your sodium intake
You may or may not be particularly sensitive to the effects of sodium. And because there is no way to know who might develop high blood pressure as a result of a high-sodium diet, choose and prepare foods with less sodium. You can control your sodium intake several ways:
  • Eat more fresh foods and fewer processed foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than luncheon meat, bacon, hot dogs, sausage and ham are.
  • Opt for low-sodium products. If you do buy processed foods, select those that have reduced sodium.
  • Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes. Baked goods are an exception. Leaving out the salt could affect the quality as well as the taste of the food.
  • Limit your use of sodium-laden condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
  • Use herbs, spices and other flavorings to enhance foods. Learn how to use fresh or dried herbs, spices, zest from citrus fruit and fruit juices to jazz up your meals.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt (sodium chloride) and other compounds. To achieve that familiar salty taste, you may use too much of the substitute and actually not reduce your sodium intake. In addition, many salt substitutes contain potassium chloride. Though dietary potassium can lessen some of the harm of excess sodium, too much supplemental potassium can be harmful if you have kidney problems or if you are taking medications for congestive heart failure or high blood pressure that cause potassium retention.
Your taste for salt is acquired, so it is reversible. To unlearn this salty savoring, decrease your use of salt gradually and your taste buds will adjust. Most people find that after a few weeks of cutting their salt intake, they no longer miss it. Start by using no more than 1/4 teaspoon of added salt daily, then gradually reduce to no salt add-ons. As you use less salt, your preference for it lessens, allowing you to enjoy the taste of food itself.

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