The “Pressures” of Sodium

The “Pressures” of Sodium Jenny Norgaard, RD, LD | Ankeny Hy-Vee Dietitian jnorgaard@hy-vee.com| 515.964.0900

Salt vs. Sodium • Not the same thing • Sodium chloride is the chemical name for salt • 90% of the sodium we consume is in the form of salt

Sodium • is an electrolyte that regulates the total amount of water in the body • is critical in the generation of electrical signals for communications between cells in the brain, nervous system and muscles • is excreted in urine when in excess (such as being obtained from dietary sources)

Sodium Needs • According to the American Heart Association (AHA), Americans on average consume 3,436 mg sodium daily • Minimum physiological requirement for the body is 500 mg/day • The AHA recommends consuming less than 1500 mg of sodium/day especially for people ages 51 and older, African-Americans and those with diabetes, high blood pressure or kidney disease • Amount of sodium in actual table salt:

But What About Other Foods? 70 mg 115 mg 60 mg

80 mg 178 mg 354 mg 158 mg 225 mg

Serving Size Matters • Serving sizes are often small, which makes it easier to eat more than we should • Exceeding portion sizes adds calories, fat AND sodium • Example: A serving size for canned soup is 1 cup, and the sodium amount is 470 mg. If you have 2 cups, you will eat 940 mg of sodium.

Sodium Claims • Sodium-/Salt-free Less than 5 milligrams of salt per serving • Low-sodium Less than 140 milligrams of salt per serving • Reduced- or less sodium At least 25% less sodium than the food’s standard serving • Light sodium 50% less sodium than the food’s standard serving • Unsalted or no-salt-added No salt added during processing, but could contain naturally occurring salt

Reducing Sodium • Limit your use of the salt shaker. Try a shaker with smaller holes, or take the shaker off the table. • Substitute salt seasoning with other flavorings, such as onion, garlic, lemon, vinegar, black pepper or parsley. • Gourmet Gardens • Mrs. Dash • Choose fresh, frozen or canned vegetables without added salt. • Cook fresh or frozen fish, poultry and meat more often than canned or processed forms. • Compare the amounts of sodium in various brands of frozen dinners, packaged mixes, cereals, cheese, breads, salad dressings, soups and sauces. Sodium content varies widely among different brands. • Rinse canned beans and vegetables to remove added salt before cooking.

Salt vs. Sea Salt • Both sea salt and table salt contain about 40 percent sodium • According to the AHA: • Sea salt is obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and therefore retains trace levels of minerals like magnesium, potassium, calcium and other nutrients. • Table salt, on the other hand, is mined from salt deposits and then processed to give it a fine texture so it’s easier to mix and use in recipes. Processing strips table salt of any minerals it may have contained, and additives are also usually incorporated to prevent clumping or caking. • There are no real health advantages for sea salt

Blood Pressure • With each beat, your heart pumps blood through your blood vessels. The force or pressure against artery walls that this pumping action causes is called blood pressure. Without this pressure, blood will not circulate throughout the body. • TOP Number: systolic pressure — measures the pressure in the blood vessel when the heart pumps. • BOTTOM Number: diastolic pressure — measures the pressure in the blood vessel when the heart is resting between beats

Sodium and Blood Pressure Connection • The relationship between salt consumption and blood pressure is direct and progressive, so people should reduce their salt intake as much as possible. • Salt is 40 percent sodium and 60 percent chloride. • Both sodium and chloride are essential nutrients but you need very little of each every day. • When you eat too much salt, which contains sodium, your body holds extra water to “wash” the salt from your body. • In some people, this may cause blood pressure to rise. The added water puts stress on your heart and blood vessels.

Dietary Guidelines for Americans, 2010 recommends people ages 2 and older reduce daily sodium intake to less than: • a. 2,300 mg or 1,500 mg, depending on age/other individual characteristics • b. 2,300 mg or 3,000 mg, depending on age/other individual characteristics • c. 3,000 mg or 3,400 mg, depending on age/other individual characteristics

2) What is the approximate average daily sodium intake for persons age 2 and up in the United States? • a. 800 mg • b. 1,500 mg • c. 2,300 mg • d. 3,400 mg

3) Which of the following are benefits from reducing the amount of sodium in our diets? • a. Lowered blood pressure • b. Reduced risk of heart disease • c. Reduced risk of stroke • d. Reduced risk of gastric cancer • e. All of the above

4) Approximately how much of our sodium comes from processed foods? • a. 45% • b. 55% • c. 65% • d. 75%

5) How much sodium is in a teaspoon of salt? • a. 1,300 mg • b. 2,300 mg • c. 3,300 mg

6.) Based on the Nutrition Facts label, how much sodium is in 1 cup of the food? • a. 30 mg • b. 660 mg • c. 1320 mg

The “Pressures” of Sodium