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So So Sodium

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KAREN GRAHAM’S TEN CHANGES FOR GOOD HEALTH

7. Limit Salt and Alcohol

Limit salt

Salt gives us sodium, an important mineral. Sodium occurs naturally in foods and is added to most processed foods. For good health, you need only a small amount of sodium — less than 2,300 mg per day. This is the amount in about 1 teaspoon (5 mL) of salt.

Unfortunately, most of us get more salt than we need. We eat too many salty processed foods and many of us add too much salt to our food. This extra salt in our diet makes extra work for our kidneys.

Cutting back on salt is a good healthy change for everyone. If you have high blood pressure, cutting back on salt may help reduce your blood pressure. Cutting back on salt means eating fewer processed foods, shaking a little less salt on your food, adding less salt (or no salt) to your recipes and limiting salty foods.

Other important dietary changes are cutting back on fat and alcohol, and choosing foods from the different food groups (see pages 31–41). Potassium, found in fruits and vegetables, is especially good for you. Making other changes including losing weight (if you are overweight), exercising, quitting smoking, and reducing your stress are important for reducing blood pressure (and reducing cholesterol). It is also important to take your medication as advised by your doctor and have your blood pressure checked regularly.

Try these tips to cut back on salt:

  • Season your food during cooking and at the table with spices and herbs, lemon juice, lime juice or vinegar.
  • Use pepper instead of salt.
  • Use garlic powder or onion powder instead of garlic salt or onion salt. Try the Spice Mix on page 141 or the Seasoned Bread Crumbs on page 148.
  • Use less salt in cooking and baking. For many recipes you don’t need to add any salt.
  • Look for low-sodium or unsalted foods, such as unsalted soda crackers.
  • Choose fresh or frozen vegetables instead of canned.
  • Eat fewer frozen, take-out and restaurant meals. They are generally high in salt and fat.

Iodine

Iodized salt provides us with iodine. Iodine is essential to keep your thyroid healthy. The thyroid regulates how you burn calories. A small amount of iodized salt gives you all the iodine you need. Ocean water fish and shellfish are some of the best natural food sources of iodine.

Once you start to cut back on salt, you will notice that many processed and restaurant foods begin to taste too salty. At the grocery store, be sure to check the amount of sodium per serving on the Nutrition Facts label.