Dietitian Allison Tannenbaum recently shared her knowledge and expertise on CenterLight’s Facebook page. She spoke about the role of salt in a healthy diet and how to control your sodium intake. You can view her presentation below.
In this blog post, we go through some of the key points everyone should remember.
Are salt and sodium the same thing?
Not quite! Sodium is a mineral our body needs to help control blood pressure and other functions in our body. When we talk about salt, we are referring to the substance you add to dishes, which is a source of sodium. Salt is often used as a preservative, meaning it helps keep food in good condition for longer, and to flavor food. Our bodies need only very small amounts of sodium. Most people eat too much sodium but may not be aware of it.
Is sodium bad?
Too much sodium is bad for your health. Eating too much sodium can increase blood pressure. High blood pressure increases the force of blood flow in our body, making our heart work harder. One in four New Yorkers has high blood pressure, so chances are we all know someone with high blood pressure or have high blood pressure ourselves. High blood pressure can increase your risk for heart disease and stroke. Heart disease is the leading cause of death in the U.S. and in New York City. The good news is that eating less sodium helps prevent and control high blood pressure in most people.
How much salt should I eat?
The American Heart Association recommends no more than 2,300 milligrams of sodium per day, which amounts to about a teaspoon of salt. On average, adults in NYC have about 3,200 milligrams of sodium each day, which is more than 40% higher than the recommended daily limit. Counting the amount of sodium you eat in a day can be difficult and unrealistic, which is why we include strategies to avoid eating too much sodium below.
Is the best way to trim down sodium getting rid of my salt shaker?
That is not the most effective way! Most of the sodium we eat comes from packaged and restaurant foods. Cutting out the salt shaker helps but there are other things you can do to decrease your sodium intake even more!
Well then, how can I eat less sodium?
Strategy #1: Eat whole foods.
A general strategy to eat less sodium is to eat more whole foods. Since most sodium is in processed and restaurant foods, choosing whole and less processed foods as much as possible is one way to reduce sodium. Although it may require more time and effort, cooking at home with fresh food allows you to control how much salt is added. Whole foods are foods that have had nothing added or taken away. When food is processed, unhealthy fat, sugar and salt usually get added. All are ingredients that in excess can add to your risk of developing a chronic disease. Some nutrients, like vitamins, minerals, and fiber, are often removed during processing. Some examples of whole foods include fresh fruits and vegetables, whole grains, nuts, legumes and eggs. You can think of all foods as being on a spectrum, from whole foods to highly processed foods. We all eat from the entire spectrum.
Choosing to eat mostly whole foods or less processed foods is a strategy you can use to eat healthier and help lower your sodium intake. But when shopping at a supermarket, how do you find the whole foods? Start shopping at the produce section. From there, the outside aisles of the supermarket are often where the whole foods are. Whole foods are the healthiest options and have not been changed. These can include fresh, whole fruits and vegetables, wholes grains such as oats, plant-based proteins like beans and lentils, fish and other seafood and lean cuts of poultry and meat. Frozen fruits and vegetables are minimally processed and are just as healthy as fresh. They typically have nothing added and retain almost all their nutrients. Similarly, while canned fruits and vegetables may be more processed, they can still be healthy options. As protein foods become more processed, like meatballs or fish sticks, they become less healthy, but they can still have a place in an otherwise healthy diet. Very processed foods are the least healthy for you because they contain a lot of added salt and have been stripped of many nutrients. For example, processed meats are loaded with sodium– 400% more sodium than unprocessed red meats, on average. You should limit eating processed meats, such as hot dogs, sausage and deli meats, as well as other highly processed foods.
strategy #2: read nutrition labels
You should always check the serving size first when reading the label. All the nutrition information listed on the label refers to one serving of that food. If you eat more than one serving, you will need to multiply the nutrition information by the number of servings you eat. In this case, the serving size is listed as one slice of bread. If you were to make a sandwich using two slices of bread, you’d have to double the amount of sodium. So, you’d be getting 16% of your daily value of sodium instead of just 8%. Once you’ve determined the serving size, you should look at the percent daily value (DV) on the label. The percent DV on the label can be used to tell if a nutrient is “high” or “low” in the food you are eating. A % DV that is 5% or less next to a certain nutrient (like sodium) means it is “low”. A % DV that is 20% or more next to a nutrient, means it is “high”. Choose foods that have a low percent DV for sodium per serving size. You can also use the front of packaging to help you know if a product is low in sodium. Anything that is labeled as “Low Sodium” will inform you of a food that is within low sodium guidelines.
Strategy #3: Use other flavors
When cutting back on salt, you don’t have to cut back on flavor. There are lots of great flavors in herbs, spices, fruits and vegetables that can enhance the flavor of your food, so you don’t have to add salt. With a few simple cooking techniques, you can bring those flavors out when preparing food at home. What are your favorite spices and herbs to use?
References:
CenterLight Teamcare is committed to providing accurate health-related information to help individuals live well, stay healthy and make well-informed healthcare decisions. Information in this material is strictly educational. We recommend that users consult with their doctor regarding their care. If you would like to learn more about CenterLight Teamcare, please call: 1-877-212-8877 (TTY 711), 8AM - 8PM, Monday - Friday. Representatives or message service also available on weekends.
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Last updated March 4, 2021
About the Writer
Allison Tannenbaum has been a Registered Dietitian at CenterLight Teamcare’s Westchester Center for more than a year.
