Pass (on) the Salt!

People hear the word sodium, and they think salt. Sodium is an element that is found in salt and in many foods. Canadians eat about 3400mg of sodium each day, which is more than DOUBLE the required amount. An adequate amount of sodium is anywhere from 1000-1500mg of sodium per day. The upper limit of salt intake for those 14 years of age and up is 2300mg per day. That is the highest amount of sodium that can be ingested safely without posing a health risk. For children, pregnant women and people older than 70, this limit is greatly reduced.

Excess sodium can lead to high blood pressure, increased risk of osteoporosis, stomach cancer and severity of asthma. High blood pressure is a major risk factor for stroke, heart disease and kidney disease.

It was found in a study in 2004 that over 85% of men and ~70% of women had sodium intakes exceeding the tolerable upper intake level. These high intakes were also seen in young children; where upwards of 77-93% of children exceeded the upper limits. Actual sodium consumption was probably even higher than these estimated amounts because people tend to underestimate their intake.

Many people say “Oh I don’t add salt to anything, that can’t be me”. Unfortunately, salt is already in your food, particularly anything that comes in a package. Bread, processed meats, soups, gravies, sauces, cheese, milk products, chips and salty snacks, all contribute to the salt spike.

Some benefits of sodium reduction are a decreased risk of stroke and cardiovascular disease, reduction of high blood pressure, increase in calcium and bone metabolism, decreased risk of stomach cancer and decrease in severity of asthma. Removing sodium out of the diet is a cost-effective and efficient way to reduce cardiovascular disease. In Canada, it’s been estimated that if average sodium intake is reduced by 1840mg per day, the prevalence of high blood pressure would decrease by 30%! That is a huge cost savings billions of dollars per year in health care costs.

Awareness and education of sodium intake is crucial. Even though you do not add salt in your cooking, the salt may already be there. Take a look at the labels and compare sodium levels to see what you are actually consuming. Next time you are checking calories or fat content, take a look at the sodium levels and see if it truly is a healthy option!

Resources

Health Canada-Food and Nutrition. http://www.hc-sc.gc.ca/fn-an/nutrition/sodium/index-eng.php