Our taste for salt is an acquired taste and the more you eat, the more you desire. Conversely, the less you eat, the less you desire. A high salt diet has been linked with an increased risk for high blood pressure. There have been many published studies, looking at various populations that have shown that a high salt diet is associated with high blood pressure.
Salt contains the minerals sodium and chloride and is about 40% sodium. One teaspoon of salt provides about 2300 milligrams (mg.) of sodium. Sodium is the mineral that affects blood pressure. Sodium is needed by the body and helps maintain the balance of body fluids, helps transmit nerve impulses and helps with muscle movements.
So how much sodium intake is healthy? The Adequate Intake (AI) for sodium is 1500 mg. for ages 19 - 50 years, 1300 mg. for 50 - 69 years and 1200 mg for those over 70 years. The recommended Upper Level is 2300 mg. and the Daily Value, as seen on food labels is 2400 mg. per day. The typical American diet provides much more than that with many people consuming at least double the Daily Value.
According to the Mayo Clinic, 77% of the salt in our diets come from processed and prepared foods, 12% from natural sources, 6% is added while eating and 5% is added while cooking.
Here are 10 ways to cut down on salt:
1. Eat fresh foods. Fresh fruits and vegetables are naturally low in sodium and many are high in potassium, a mineral that is associated with lowering blood pressure. Fresh meats are lower in sodium than processed meats. For example, fresh pork is low and processed bacon, sausage and ham are high.
2. Limit or avoid added salt at the table. Always taste foods first. If you like to add salt, put ¼ teaspoon salt in a salt shaker and limit what you add daily to that.
3. Cook with little or no added salt.
4. Use herbs and spices to season foods. Fresh herbs, such as basil, rosemary, chives, and oregano add tremendous flavor.
5. Try one of the salt-free seasonings on the market, including the Mrs. Dash's line of seasonings.
6. Read food labels. The sodium content of a serving of the food is listed on the label. Make sure that serving is the amount you will eat and if not then adjust the level. For example, if a can of soup contains 2 servings and you eat the whole can, then multiply the amount of sodium by 2 for the amount of sodium in your intake. Foods that say "low sodium" contain 140 mg. or less of sodium. Lower sodium foods provide less than 5% of the Daily Value (DV). Buy low sodium, no added salt, or salt-free canned foods.
7. Use less prepared and processed foods. These foods contribute the most sodium to the diet so if you decrease these foods, you'll decrease your overall sodium intake.
8. Decrease the amount of salt in most recipes, except baked goods.
9. Eat fewer high salt condiments such as soy sauce, teriyaki, seasoned salts and bouillon.
10. Eat fewer foods prepared in brine such as pickles, olives, and sauerkraut.
Sources:
- www.mypyramid.gov
- www.mayoclinic.com
- Understanding Nutrition by Ellie Whitney and Sharon Rady Rolfes, Thompson Wadsworth, 2005
