Pass on the Salt!!!

If you’re not tucking into a bag of chips while getting your Glee fix, you may feel like sodium is not your problem.

Think again. The average Canadian consumes more than twice the amount of salt considered healthy—a whopping 3,400 mg a day.

Natalie Brown, a registered dietitian in White Rock, B.C., says,

“A diet high in sodium is associated with an increased risk of high blood pressure, which has been linked to heart disease, stroke, kidney disease and dementia.”

Last summer, Health Canada announced the results of a two-year study and outlined its aim to dramatically reduce salt consumption among Canadians. While 1,500 mg is ideal, the new guidelines state that we should consume no more than 2,300 mg a day—about one teaspoon.

Since the food industry’s compliance with these new guidelines is voluntary, the buck really stops with consumers. Your best bet? Always read the label.

THE FACTS PASS (0N) THE SALT

It’s not just table salt: 77% of the sodium in our diets comes from prepackaged and processed foods.

Although as Canadians, we may be fond of salt now,

Brown says it is possible to reprogram our taste buds:

1.  Shop the perimeter of your grocery store for fresh produce, meats and grains.
2.  Limit prepackaged convenience foods that are loaded with salt, such as seasoned  pasta or rice mixes, canned soups, cold cuts and condiments.
3. Don’t add salt while cooking or at the table (and especially not in restaurants). Instead, use garlic, onion, citrus zest, ginger and other spices to add flavor.
4. Start reading the labels for sodium content, and look for “salt-free” foods (less than 5 mg salt per serving) or “low sodium” (140 mg or less per serving).
5. Aim for your meals to contain no more than 500 mg of salt and snacks to contain no more than 300 mg.This will keep you below the upper limit for sodium intake.

Here’s where all the sodium is hiding (in mg/serving):

6291 slice of pizza

730 2 slices of ham

1,084 1 cup of minestrone

106 1 cup of  2% milk

1,054 1 margarita

Sources: Health Canada
Link to an online magazine where article was seen

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Yours in health,
Barb