Healthy Habits

The Skinny on Sodium

Watching your sodium intake benefits more than your heart health

BY DINNEEN GRAFF

You have probably heard that most people could benefit from cutting back on sodium in their diet. In fact, most Americans consume an average of 3,400 mg per day, which is more than double the ideal 1,500 mg daily recommendation by the American Heart Association. To put that into perspective, a single teaspoon of table salt contains about 2,300 mg of sodium. Sodium has a way of sneaking into our diets, but luckily there are ways that you can be more conscientious and shake the habit.

Salt vs Sodium

Two terms often used interchangeably—salt and sodium—aren’t exactly the same thing. Sodium is what’s found in food and our bodies. Salt is what we add to our food. Sodium is an essential mineral that the body does need in small amounts—about 500 mg per day—to maintain a proper balance of water and minerals.

Table salt, on the other hand, is a combination of 40 percent sodium and 60 percent chloride. Most of the sodium we consume comes in this form, as the CDC estimates that processed foods and restaurant meals account for nearly 70 percent of the sodium consumed by Americans. Some foods have naturally occurring sodium including, for example celery (88 mg per cup), beets (106 mg per cup) and milk (which ranges from 107 mg in 1% and 125 mg in 2% to 128 mg in skim per 1 cup serving).

Sodium and the Body

Keeping sodium levels in check is important for both heart health and whole-body health. “Reducing intake of dietary sodium is one nonpharmacological intervention to prevent and treat high blood pressure and is one of many recommendations of a heart-healthy diet, along with eating a diet rich in fruits, vegetables and whole grains, and minimizing consumption of trans fats, red meats, saturated fats and added sugars,” says Sueling Schardin, an American Heart Association dietitian.

For those with high blood pressure, excess sodium puts a significant strain on the heart and blood vessels, increasing the chances of developing heart disease or suffering from a stroke. Even for people who don’t have high blood pressure, less sodium will blunt the rise in blood pressure that happens with aging and will also reduce the risk of developing other conditions, such as kidney disease, associated with eating too much sodium.

Reducing sodium intake lowers the risk of developing kidney stones. The kidneys play a vital role in filtering out waste substances from the blood and keeping a consistent level of essential vitamins and minerals throughout the body. As one of these essential minerals, too much sodium in your diet increases the amount of calcium your kidneys must filter and significantly increases your risk of kidney stones. Excess sodium levels may also result in water retention causing puffiness, bloating and weight gain.

We have all felt the extra thirst that comes after eating something salty. Dehydration is also a result of the elevated sodium levels in the bloodstream, which the kidneys counteract by filtering out extra sodium through the urine. However, in this process, stored calcium is excreted as well. When the body experiences lowered levels of calcium over time, this can lead to thin bones and increase the risk of developing osteoporosis.

The Salty 6

Schardin recommends patients reduce their sodium intake by avoiding prepackaged, processed and prepared foods, which tend to be high in sodium. Schardin also recommends to watch out for the ‘Salty 6,’ the top six common foods that add the most salt to your diet. These Salty 6 foods include breads and rolls, cold cuts and cured meats, pizza, poultry, soup and sandwiches.

One slice of bread can contain anywhere from 80 to 230 mg of sodium, and a slice of frozen pizza can contain anywhere between 370 and 730 mg. Other foods that have been known to be sources of “hidden” sodium include cheeses, condiments, pickles, olives and sauces.

Tips on Cutting Back

Think no salt equals no taste? Think again. Instead of flavoring food with salt, try flavoring your recipes with herbs, spices, lemon, lime, vinegar or salt-free seasoning blends. In the grocery store, look for fresh poultry, fish and lean meat, rather than canned, smoked or processed types. Schardin recommends getting into the habit of reading food labels and aiming for products that are under 140 mg of sodium per serving. When cooking, opting for dried peas or beans allows you to control how much salt you put in your dish. If you do use canned varieties, always drain and rinse to help wash away a little sodium.

By making small changes, cutting back on sodium doesn’t have to be daunting. Daily changes add up when you practice making healthy swaps and become more mindful of ingredient lists; your heart, kidneys and bones will thank you. 

Always consult your doctor if you have health concerns or before making any major dietary changes.

WHICH SALT TO CHOOSE?

Between table salt, kosher salt, sea salt and Himalayan pink salt, each one offers a slightly different texture and flavor. Generally, larger granules like Himalayan pink salt and sea salt don’t dissolve as easily when used in cooking recipes and offer much more flavor so you can use less. Kosher and table salt are best used in baking recipes and offer slightly less flavor. In terms of interchangeability, sea salt and table salt can usually be substituted for each other when the grain size is similar. Table salt tends to have a more concentrated, saltier flavor than kosher salt, so the substitution is 1 teaspoon of table salt for about 1½ to 2 teaspoons of kosher salt, depending on the brand.

Szechuan Chicken Stir-fry

MAKES 4 SERVINGS, RECIPE COURTESY OF THE AMERICAN HEART ASSOCIATION

This Simple Cooking with Heart recipe will get you to put that Chinese take-out menu back in the drawer. You won’t believe how easy this is to make at home and how great it tastes, too.

1 pound boneless, skinless chicken breasts or tenderloins (can substitute lean pork or beef), all visible fat discarded, cut into 1-inch cubes 2 teaspoons cornstarch 1 tablespoon low-sodium soy sauce 1/4 teaspoon ground ginger 1 teaspoon jarred, minced garlic 1/4 teaspoon red pepper flakes 16 ounces frozen, packaged stir-fry vegetables 1/4 cup low-sodium chicken broth 2 tablespoons chopped, unsalted, unoiled peanuts 1½ cups brown rice (cooked to package instructions)

1. Spray a medium skillet with cooking spray. In a medium bowl, toss chicken, cornstarch, soy sauce, ginger, garlic and red pepper flakes. 2. Add chicken mixture and cook over medium-high heat for 5 minutes, until chicken is no longer pink. 3. Add vegetables and broth to skillet, reduce heat to medium, cover and cook 20 minutes, stirring occasionally. 4. Top with peanuts and serve over cooked brown rice.

NUTRITION

SZECHUAN CHICKEN STIR-FRY:

PER SERVING: CALORIES 455; FAT 7g (sat. 2g); SODIUM 256mg; CARB 64g; FIBER 7g; SUGAR 4g; PROTEIN 34g