healthy habits
The Skinny on Sodium
Watching your sodium intake benefits more than your heart health BY DINNEEN GRAFF
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.
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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.
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ou 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.
