A Shaky Proposition

A SHAKY PROPOSITION

If one has done this job as long as I have, one starts to see pendulum like swings of opinion regarding certain aspects of medical thought.  The pros and cons of estrogen therapy are perfect examples of how thinking can shift 180 degrees and back again over the course of time.  Salt restriction and high blood pressure share a similar history.

We have known for a long time that too much sodium in your diet is not good for your blood pressure.  The emphasis on sodium restriction as it relates to high blood pressure, however, seemed to wane years ago, as newer medications for blood pressure came on the scene.  Now there seems to be a renewed emphasis on salt restriction and how it affects blood pressure.

SALT INTAKE AND HYPERTENSION 

 Hypertension is seen primarily in countries with average sodium intakes above 2300 mg/day; however, it is rare in societies with average sodium intakes of less than 1200/day.  This effect appears to be independent of other risk factors for hypertension, such as obesity.

HOW MUCH SODIUM DO I NEED?

FDA guidelines call for less than 2300 mg of sodium per day, an amount approximately equal to one teaspoon of table salt.  Several groups of people, those with hypertension, diabetes, chronic kidney disease, those over 51 years old, and other groups should consume no more than 1500 mg of sodium per day.  The average American diet contains 3400 mg of sodium. 

WHERE IS SODIUM FOUND? 

 The main source of sodium in the diet is the salt added to packaged and processed foods, and in foods from restaurants. Processed foods include prepared frozen meals, canned foods, pickled foods, snack foods, lunch meats, condiments, sauces, and dressings, just to name a few. Notorious offenders are certain sauces, such as teriyaki sauce and soy sauce, which may contain up to 1000 mg sodium per teaspoon! Even the “lite” versions are very high in sodium.  Sodium found in processed food accounts for about 80 percent of a person's daily sodium intake in a typical American diet, and can quickly add up, even without the use of the salt shaker.

WHAT ABOUT LOW SODIUM FOODS?

Food labels can be very helpful but are sometimes confusing.  Here is a list of terms used to describe the sodium content of foods, thanks to Up To Date:

What do labels about sodium mean?

Sodium free	A tiny amount of sodium in each serving
Very low sodium	35 mg or less in each serving
Low sodium	140 mg or less in each serving
Reduced sodium	Usual level of sodium is reduced by 25 percent
Light or lite in sodium	Usual level of sodium is reduced by 50 percent

HOW DO I REDUCE MYSALT INTAKE AND STILL ENJOY MY FOOD?

As you will find out, here at the Right Fit, we are all about preserving flavor and enjoying food.  Those people who have grown up using a lot of salt often find it hard to put down the salt shaker and chips or other foods high in sodium.  To those of you who are in that category, let me offer a couple of suggestions.  First, think of expanding your flavor horizons and substituting herbs, spices, flavored vinegars, and lemon for salt.  People are often amazed at how new and exciting old recipes taste with a new twist.  Also, give it some time; to a certain degree salt preferences are learned habits and they can be unlearned just as well, especially if you are patient and make the change gradually.  Baby steps, remember.

Let the group know what types of substitutions you have found tasty in the search to shake the sodium out of your diet.  Thanks, see you soon.

Paul