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January 2008 – Salt Intake
Are you getting too much salt?Salt (sodium chloride) is an important part of our diet. The body uses sodium to maintain the balance of fluids and send nerve impulses. The contraction and relaxation of our muscles is also influenced by sodium.
| While the body needs sodium, too much of it increases the chance of developing high blood pressure (hypertension), coronary heart disease, stroke, congestive heart failure and kidney disease. Many studies show that most Americans consume more sodium than they need, according to Tracey Brand, RD, a dietitian at Froedtert & the Medical College of Wisconsin. |
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The American Heart Association and other health organizations recommend consuming less than 2,300 mg of sodium (about 1 teaspoon of salt) per day. People with hypertension, African-Americans and middle-aged and older adults should aim to consume no more than 1,500 mg of sodium per day.
“Most Americans are consuming more than 10,000 mg of sodium per day,” Brand said. “Decreasing your sodium intake can reduce the risk for serious health problems. Check with your doctor to determine the amount of sodium you should be consuming.”
Sources of Sodium While some of our daily sodium comes from adding salt to foods during cooking or eating, many people are unaware that most of the sodium they consume comes from processed foods and restaurant foods. With the exception of fresh fruits and vegetables, sodium is found in most of the foods we eat. Some sodium levels of are low, while others are very high.
Food doesn’t have to taste salty to contain sodium; foods such as bread, processed cheese, cereal and peanut butter — not considered salty foods — contain higher levels of sodium.
Tips to Reduce Sodium in Your Diet
- Be aware of how much sodium is in the foods you eat. Read food labels to determine the amount of sodium in foods you buy. The percentage of sodium in a product serving is based on the 2,300 mg daily guideline. Keep in mind that some salts are “hidden” in the form of sodium-containing compounds, such monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate, sodium nitrate or nitrite. If an item has less than 400 mg of sodium per serving, it is considered a low-sodium product.
- Choose low- or reduced-sodium cereals, soups, crackers, pasta sauces, canned vegetables and other low-salt foods. If low-sodium varieties are not available, cut your portion of these foods to limit the sodium.
- Cook from scratch when possible, and use garlic and herbs or salt-free seasonings in place of salt to spice up your dishes.
- Limit convenience foods. Many frozen dinners and pizzas, packaged mixes, canned soups, salad dressings and other processed foods contain higher levels of sodium.
- Condiments such as soy and other sauces, pickles and olives are high in sodium. Ketchup and mustard in large amounts can also add a lot of sodium to the diet. Choose lower sodium varieties of these items, and watch portion sizes.
- Eat more fresh fruits and fresh or frozen vegetables (without sauces), and choose them as alternatives to salty snack foods.
- Limit eating of smoked or salt-cured meats (hot dogs, ham, bacon and lunch meats). Fresh fish, poultry and meat are lower in sodium than most canned and processed meats.
- At a restaurant, ask how much salt is added to food. Most restaurants will omit salt when requested.
- Avoid adding salt to foods at the table or use small amounts. If you need to salt while cooking, add the salt at the end; you will need to add much less.
ResourcesSmall Stones, a health resource center of Froedtert & the Medical College of Wisconsin, offers many resources related to a healthy diet:
- The Low-Salt Cookbook by the American Heart Association
- The No-Salt, Lowest-Sodium Light Meals Book by Donald A. Gazzaniga and Maureen A. Gazzaniga
- The No-Salt, Lowest Sodium International Cookbook by Donald A. Gazzaniga and Maureen A. Gazzaniga
- The No-Salt Cookbook by David C. Anderson and Thomas D. Anderson
- The Complete Book of Food Counts by Corinne T. Netzer (lists nutritional content, including sodium, of many foods)
- The DASH Diet for Hypertension (highly recommended by blood pressure experts)
- The Harvard Medial School Guide to Lowering Your Blood Pressure by Aggie Casey, RN, MS, and Herbert Benson, MD
- The American Medical Association Hypertension Cookbook
In addition, Small Stones has a display case showing hidden amounts of sodium in common foods. The public may view the display at Small Stones or rent it for group programs.
Community Education ClassesIf you’re interested in improving your diet and health, register to attend Froedtert & the Medical College of Wisconsin community education programs, or call 414-805-3666 or 800-272-3666.
Spice It Up!Instead of salt and fat for flavor, try some of the below spices.
Poultry
- Rosemary and thyme
- Tarragon, marjoram, onion and garlic powders
- Cumin, bay leaf and saffron (or turmeric)
- Ginger, cinnamon and allspice
- Curry powder, thyme and onion powder
Fish and Seafood
- Cumin and oregano
- Tarragon, thyme, parsley flakes and garlic powder
- Thyme, fennel, saffron and red pepper
- Ginger, sesame and white pepper
- Cilantro, parsley flakes, cumin and garlic powder
Beef
- Thyme, bay leaf and instant minced onion
- Ginger, dry mustard and garlic powder
- Dill, nutmeg and allspice
- Black pepper, bay leaf and cloves
- Chili powder (no-salt variety), cinnamon and oregano
Pork
- Caraway, red pepper and paprika
- Thyme, dry mustard and sage
- Oregano and bay leaf
- Anise, ginger and sesame
Vegetables
- Green beans – marjoram and rosemary; caraway seed and dry mustard
- Broccoli – ginger and garlic powder; sesame and nutmeg
- Carrots – celery seeds and dill; curry powder and nutmeg
- Corn – chili powder (low-salt) and cumin; dill and onion powder
- Spinach – curry powder and ginger; nutmeg and garlic powder
- Tomatoes – basil and rosemary; cinnamon and ginger
Potatoes, Rice and Pasta
- Potatoes – dill, onion powder and parsley flakes, caraway and onion powder, nutmeg and freeze-dried chives
- Rice – low-salt chili powder and cumin; curry powder; ginger and coriander; cinnamon, cardamom and cloves.
- Pasta – basil, rosemary and parsley flakes; cumin, turmeric and red pepper; oregano and thyme
Author: Marla Fraunfelder Date: Jan. 1, 2008 | Medical Reviewer: | Tracey Brand, RD |
Online Editor(s): Christopher Sadler
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