Shift salt aside

Sodium (which is found in salt) is an important mineral in the body. It’s needed for the normal functioning of muscles and nerves, and for balancing bodily fluids. But most people have a salt intake that is much higher than recommended levels. Consuming too much salt over time increases your risk for heart disease, and has been linked to other illnesses, including osteoporosis and stomach cancer.

Why should I limit my salt (sodium) intake?

Eating too much salt can cause high blood pressure over time, which increases your risk of heart disease and strokes. In addition, eating too much salt encourages calcium loss through urine (some of which comes from your bones) which can contribute to osteoporosis, and the intake of high-salt and salt-preserved foods has been linked to stomach cancer.

What is a healthy salt intake?

The American Heart Association recommends a maximum daily limit of 2300 milligrams of sodium (this is equal to 1 teaspoon of salt) and an ideal daily limit of 1500 milligrams sodium for most adults.

How can I reduce the amount of salt (sodium) in my diet?

• Add less salt to your meals and start using low-sodium alternatives (low-salt cookbooks can help with this). Make a point of tasting food before you add more salt, as we often add salt out of habit.
• Include more fresh fruits and vegetables in meals as these are naturally low in sodium.
• Most of the salt we eat comes from processed foods. Learn to read food labels and understand what they mean (take note of the serving size in relation to sodium content, especially if you eat more or less than the specified serving size).
• Record your sodium intake for the first days or weeks until you become familiar with low sodium products and recipes. In time it will become easy to assess how much sodium you consume in a day without having to write a record of each meal.
• Keep a low-sodium ingredient and food chart in the kitchen. Experiment with various salt-free herbs and spices to add flavor to foods.
• When dining out: ask questions about how the food is prepared or ask the restaurant not to add salt to your meal; try dining at restaurants that offer a wide range of fresh food options and opt to use the salad bar when fresh food is limited on the menu; know that low-fat options often compensate for taste with added salt; and limit the use of condiments which can be a significant source of hidden salt.

References

American Heart Association (AHA). 2016. Shaking the salt habit to lower high blood pressure. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/MakeChangesThatMatter/Shaking-the-Salt-Habit-to-Lower-High-Blood-Pressure_UCM_303241_Article.jsp#.WUw6QFWGOpo Date of access: 22 Jun. 2017.

Harvard T.H. Chan School of Public Health. 2017. Health risks and disease related to salt and sodium. https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/sodium-health-risks-and-disease/ Date of access: 22 Jun. 2017.

U.S. Department of Health and Human Services & U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. http://health.gov/dietaryguidelines/2015/guidelines/ Date of access: 22 Jun. 2017.

Wentzel-Viljoen, E., Steyn, K., Ketterer, E. & Charlton, K.E. 2013. “Use salt and foods high in salt sparingly”: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3)(Supplement):S105-S113.

World Cancer Research Fund International (WCRFI). 2016. Stomach cancer. http://www.wcrf.org/int/research-we-fund/continuous-update-project-findings-reports/stomach-cancer Date of access: 21 Jun. 2017.