Continued from our Retreat & Renew Daily Tip.
The Pressure is On to Reduce Sodium in Our Diet
Q: I’ve been hearing a lot lately about new efforts from health organizations and city and state public health departments in pressuring the food industry to cut sodium in our packaged foods and in restaurants. What kind of impact will that have and what steps can I take to cut sodium in my own household?
A: It’s great news that the pressure is on to reduce salt in restaurants and manufactured foods, especially since our ‘pressure’ is on the rise blood pressure, that is. Nearly 75 million (1 in 3 Americans adults) have high blood pressure a major risk factor for heart disease, stroke and kidney problems. In fact, no fewer than 3 studies just in the first month of 2010 demonstrated: 1. an increased risk for cancer and heart disease from salted foods and a high sodium diet, respectively, 2. an extraordinary number of processed foods exceeding target levels for sodium, and, 3. more positively, how many lives could be saved by slashing sodium as little as 1/2 teaspoon daily.
Salt is actually essential to keeping our bodies functioning, it plays a critical role in maintaining fluid balance and blood pressure, transmitting nerve impulses, and helping in muscle contraction/relaxation. Our needs, however, are far out of balance with our intake. We need about 500 milligrams per day to maintain all these functions that’s about 1/4 teaspoon! Yet, as Americans, we are eating on average between 6-8 times that amount on a daily basis. And some restaurant meals have up to ten times that amount in a single entr©e!
Nearly 80% of our intake of sodium is hidden in processed and prepared foods, and high sodium condiments. About 12% is naturally occurring in foods and only 11% is what we actually add. This distribution is why the announcement by Mayor Bloomberg in New York City along with a number of health organizations, cities and states have joined together to support the efforts of a Salt Reduction Initiative pushing food manufacturers and restaurants to reduce the sodium in their foods on a voluntary basis by 25% by 2012.
What’s really important for us about the research and the news is how we can make an impact in our own kitchens, for our families and for our own healthy lifestyles right away!
Here are the top ways to slash sodium in your diet now.
<h4″>At home:
Eat at home more often and eat whole foods rather than take-out as much as possible. Restaurant meals can be a disaster when it comes to sodium and again, remember that only about 11% of our intake comes from what we add at the table and in cooking.
Go LOW with sodium throughout the kitchen:
With canned and boxed soups, veggie juices, pasta sauce, crackers, condiments, look for these labeling terms: low sodium and no salt added varieties and you’ll save 25%-50% or more immediately.
Pantry
Rinse those canned beans. Look for low sodium or no salt added varieties, but even if you have some regular canned beans you want to use and not waste, rinse them in a mesh strainer before heating or using in salads. You’ll slash 50% of the sodium in seconds.
Crackers: Look for new “hint of salt” varieties or mix low sodium crackers with regular as you transition your inventory at home. The new “hint of salt” crackers still have a taste of salt for about 75% less sodium than the regular variety.
Pasta sauces and soups: low sodium or even ‘lower’ sodium varieties can slash the sodium in half without upsetting the wonderful flavor you love.
Freezer:
Frozen meals. Here are my rules: read the label and keep frozen meals to 450 milligrams (600 mg as an absolute max). While it does take a few minutes of reading the labels, it can slash the sodium by 30% to 50% or more.
Fridge:
Salad dressings and condiments. Read labels and go as low as you can since some will have upwards of 500 mg or more in 2 tablespoons. Or opt for olive oil and vinegar instead or a homemade ‘spa’ dressing that’s delicious without the sodium. Watch the soy sauce and even ketchup. Even low sodium soy sauce can be high sodium if you use too much.
Vegetable and tomato juices: It’s true that they’re a great, low-calorie way to get some good nutrition and extra veggies in your day. Just go for the low sodium varieties. There are several options now available in bottles and single serving cartons, too. And if you want more flavor, spice it up with some cayenne, garlic powder, red pepper flakes, a squeeze of lemon or some black pepper.
On the Counter:
Have a fruit bowl and include bananas in your diet. Incorporating more fruits and vegetables in the diet can help decrease blood pressure. First, they are low-sodium, but more importantly they are sources of important nutrients like potassium and other essential vitamins and minerals that are important in balancing and regulating blood pressure. Eat more fruits and veggies and much less processed foods. This is the basis of the DASH diet (Dietary Approaches to Stop Hypertension) and many studies have shown not only are you adding foods with little or no sodium, but other nutrients like potassium and other minerals help with the regulation of salt and blood pressure.
Nuts: Mix it up! Love a little salt on your nuts? Buy one bag salted and another one unsalted and mix them. Your tastebuds will be tricked into thinking there’s saltiness in every bite. Savings 50%! And some stores have even started offering a 50% less salt (lightly salted) nut varieties. You can always mix in some dried fruits or crunchy cereals with your nuts to boost the flavor and slash the salt even further.
In the Cupboards:
Use dried herbs and spices for flavor AND antioxidants. Did you know 1/2 teaspoon of oregano has as much antioxidants as 3 cups of spinach and ZERO sodium? Rosemary, thyme, garlic powder, paprika, red pepper flakes, ginger, lemon pepper, black pepper and other herbs and spices offer terrific flavor without the sodium.
Stove and Table:
On the stove and on the table, about 11% of the sodium in our diet comes from the salt shaker at the table and adding it to our cooking. So, the # 1 way to slash sodium. Don’t ADD it! Use those herbs and spices full of flavor and antioxidants instead. Salt savings? 100%!
Researchers in the American Journal of Clinical Nutrition estimated that if we could cut our sodium down by even only 1/2 teaspoon per day (1000 mg) and this would leave us still above our needs we could avoid 99,000 heart attacks, 66,000 strokes and save 92,000 lives this year. When you make a few (or many) of these changes, you can make this happen in your life right away. Save the salt to soak your feet after a long day or use them to salt the icy walkways in the middle of winter. Or you might just toss some over your left shoulder for good luck and good health.
by Wendy Bazilian, DrPH, RD
Some Articles Related To Salt :
- Can I Blame my Weight on my Thyroid? - February 7, 2018
- The Immunutrients: Helping Protect and Defend the Body Universe - September 19, 2017
- IS IT JAM, JELLY OR IS IT SPREADABLE CANDY? - December 4, 2016