Sodium: To salt or not to salt?

Why Sodium?

What is Sodium?

Essential mineral in small amounts

ElectrolyteTable salt – Sodium

and Chloride (NaCl)

Function in Body

Helps maintain balance of fluids

Helps transmit nerve impulses

Influences contraction and relaxation of muscles

Function in FoodPreservatives

Inhibits growth of food-borne pathogens

Modify flavorBinds ingredientsEnhances colorStabilizer

2005 Dietary Guidelines2,300 mg – Healthy Adult1,500 mg – High blood pressure, kidney

disease or diabetes

Average American consumes 3,500 mg daily

http://www.mayoclinic.com/health/sodium/NU00284

High Sodium Foods

Frozen MealsTomato SauceSoupsCondimentsCanned FoodsPrepared Mixes

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http://www.quitehealthy.com/nutrition-facts/food-labels/labelL218731.gif

Sodium equivalents¼ teaspoon salt = 600 mg½ teaspoon salt = 1,200 mg¾ teaspoon salt = 1,800 mg1 teaspoon salt = 2,300 mg1 teaspoon baking soda = 1,000 mg

Food LabelsSodium Free <5 mg/servingVery Low <35 mg/servingLow Sodium <140 mg/servingReduced Sodium – Usual sodium level is

reduced by 25%“healthy” <480 mg/serving“meal type” <600 mg/serving

Fat Free Healthier?

Regular Ritz Reduced Fat

135 mg/16 g 160 mg/15 g

http://www.poundland.co.uk/images/21/original/ritz-crackers.jpg

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Campbell’s Soup

Regular Low Sodium

890 mg/can 140 mg/can

http://eatlowsodium.com/osc/images/Campbell%20Chicken%20Noodle%20Soup.jpg

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Sea SaltGrains obtained from the natural

evaporation of seawaterUndergoes little or no refining technique

which allows it to retain natural traces of other minerals

Contains same amount of sodium as table salt

Potassium chlorideUsed as a salt substituteProvides the salty flavor and helps extend

shelf-lifeKnown to posses a bitter or metallic

aftertasteHealth risks involved with high intakes

High Sodium Diet ExampleBreakfast

¾ cup Cheerios – 159 mg

1 cup milk – 107 mgBreakfast bar – 105 mg

LunchTurkey sandwich

2 slices bread – 205 mg2 oz turkey – 680 mg1 slice American cheese –

250 mg1 Tbsp Mayo – 70 mg

Chips – 120 mg16 oz coke – 60 mg

Dinner2 cup Cheeseburger

Macaroni Hamburger Helper – 1620 mg

Total= 3376 mg (146% over

recommended)

Low Sodium Diet ExampleBreakfast

½ cup Oatmeal – 0 mgBanana – 0 mg1 cup Cranberry juice –

35 mg Lunch

1 cup pasta – 183 mg½ cup marinara sauce –

525 mgApple – 0 mg

DinnerChicken breast – 64

mg2/3 cup brown rice –

10 mg1 cup asparagus – 5

mg

Total = 812 mg

Sodium Intake and Disease

Let’s look at which diseases may be related to high sodium

intake.

Sodium health links

High blood pressureHeart DiseaseStroke

High blood pressureAlso known as hypertensionNormal 120/80 mm HgPre-Hypertension (120-139)/(80-89) mm

HgStage 1 Hypertension (140-159)/(99-90)

mm HgStage 2 Hypertension 160/100 mm Hg

High blood pressureMost people have no signs or symptomsRisk Factors:

Age – Middle aged men/post menopausal women

Race – African AmericanFamily HistorySedentary LifestyleHigh sodium intake/low potassium intakeAlcohol and tobacco use

Sodium insensitive hypertensionResistance of blood pressure changes with

decreased sodium intake2007 study, Florida, 45 people, 1 yearGoal was to reduce body weight by 7%

Restricted dietsBrisk walking 150 min/week

Salt sensitivity was tested at beginning and end of trial

Salt resistant participants were defined by lack of blood pressure lowering after correction of obesity and related metabolic abnormalities

Dietary Approaches to Stop Hypertension (DASH) Diet Study412 Adults assigned to one of the following

dietsDASH diet: Emphasize fruits, vegetables, low fat

dairy products, whole grains, poultry, fish, and nuts

Typical US dietResults: The DASH diet significantly lowered

blood pressureLong-term health benefits depend on the

ability of people to make long-lasting dietary changes and the increased availability of lower-sodium foods

Heart diseaseNumber 1 cause of death worldwideOften caused by a buildup of fatty plaques

in arteriesRisk Factors

AgeGender – MenFamily HistorySmokingHigh blood pressure/cholesterol levelsDiabetes and obesity

Research StudyFollow-up study previously on a previous

population of pre-hypertension adultsIndividual and group counseling sessions

specific to sodium reductionQuestionnaire given 10 years later found:

Involvement in sodium reduction intervention lowered CVD risk by 25-30%

StrokeBlood supply to the brain is interrupted or

reducedCaused by a blockage in an artery or blood

vessel leak or burstRisk Factors:

Family HistoryAge – 55 or olderHigh blood pressure/cholesterolDiabetes and obesityTobacco and alcohol use

At-risk populations

High blood pressure

Kidney diseaseDiabetesAfrican AmericanMiddle-aged or

older

Reducing Sodium Intake

What are some lifestyle changes that you could make to reduce your sodium

intake?

Ways to reduce sodium intakeFood items without added saltsUnsalted nuts, seeds, beansLimit salty snacks (pretzels and chips)Avoid adding salt and canned vegetables to

homemade dishesUnsalted and sodium, fat-free broths and soupsSkim or 1% milkLow sodium, low fat cheesesAdd spices and herbs to enhance tasteAdd fresh lemon juice instead of salt to fresh

vegetables

SummarySodium has many functions in food

flavor, texture, preservation

2005 Dietary Guidelines 2,300 mg per day

Read Food Labels

High sodium intake linked to high blood pressure, heart disease and stroke