From time to time I would like to discuss foods that are good and bad for us.  Today the topic is salt in our diet.  When it comes “guilty pleasures,” mine is a New York style deli corned beef sandwich. I’m not talking about a couple of slices of meat; I’m talking about the over-stuffed sandwich that you need to eat with two hands. Unfortunately, there are 964 milligrams (mg) of sodium (salt) in just 3 ounces of corned beef, and at over a half of a pound of meat in a deli sandwich, I don’t even want to think about it. When I eat a corned beef sandwich you can be sure that I will pass on the pickle that adds another 833 mg of sodium.

Sodium is an ingredient used in most bread, breakfast cereal, soup, baked beans, biscuits and many other foods. In fact, manufacturers add so much salt to our food that there is no need to add any extra salt, because most of us are already eating too much.  If you must have salt on your food you may want to try a salt substitute.

Most Americans consume more than double the amount of sodium than the recommended daily amount. The 2005 Dietary Guidelines for Americans recommend that in general, adults should consume less than 2,300 mg per day, about one teaspoon.  A new study by the Centers for Disease Control and Prevention (CDC) shows that more than 2 out of 3 adults should not have more than 1,500 mg of sodium per day.

On average, it is estimated that people in the United States consume over 3,400 mg of sodium. Too much salt increases the risk of having higher blood pressure, which is a major risk factor for heart disease and stroke. Heart disease and stroke are the first and third leading causes of death in the United States.

The CDC study is the first to use national data to show that almost 70% of the adult population belongs to a specific group that should consume no more than 1,500 mg of sodium per day.  This group includes people with high blood pressure, blacks, and adults who are more than 40 years old.  If we are to have “heart healthy” eating habits, a diet that is low in sodium and high in potassium and calcium will help prevent or delay high blood pressure. Choosing foods like fresh fruits and vegetables, when eating out, asking that foods be prepared without added salt, and reading the Nutrition Facts Label of foods before purchasing can improve health for all adults. 

I recently reviewed a list of the “Ten Worst and Best Foods” published by the Nutrition Action Newsletter.  The worst sodium offender was an offering by Romano's Macaroni Grill aptly nicknamed “Angioplasta.”  It is just your average 1,100-calorie platter of white flour, and fatty meat. The sauce delivers 35 grams of saturated fat, but wait there’s more… this dish also contains a whopping 5,290 mg of sodium!

Here are just some of the high-sodium foods to be aware of:

• Frozen Dinners: A 5-ounce turkey and gravy dinner has 787 mg of sodium.  Look for the sodium content on the labels of the lighter versions, but sometimes light means less fat only.
• Vegetable Juices:  One cup of vegetable juice cocktail contains 653 mg of sodium. Some brands make a low-sodium version that contains 140 mg of sodium – 70% less and just as good.
• Canned Vegetables: Many have preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn contains 730 mg of sodium. Rinse vegetables thoroughly or buy “no salt added.” Check the frozen section where you may find an unsalted choice.
• Packaged Deli Meats: Two slices of beef or pork salami can pack 604 mg of sodium. Look for brands that have 50% less sodium.
• Soups: A cup of canned chicken noodle soup may contain as much as 1,106 mg of sodium. Look for reduced-sodium versions.
• Marinades and Flavorings: One tablespoon of Teriyaki sauce has 690 mg of sodium, and one tablespoon of soy sauce may have 1,000 mg of sodium. Even “light” soy sauce is still high in sodium, so use sparingly. Try vinegar and lemon juice to enhance flavor or orange or pineapple juice as a base for meat marinades.
• Spaghetti Sauce: Half a cup of spaghetti sauce may have 610 mg of sodium. Look for “no salt added” versions.
• Packaged Foods: The potato, rice, and pasta varieties with the flavor packet may contain more than half of your daily sodium allowance in one small serving. Foods in their natural form such as rice, potatoes and pasta are a much better choice added with your own seasonings.

Here are the sodium classifications the food industry uses in their labeling:

• Sodium-free: Less than 5 mg of sodium per serving
• Very low-sodium: 35 mg or less per serving
• Low-sodium: Less than 140 mg per serving
• Reduced sodium: Sodium level reduced by 25%
• Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.

If you get heartburn or a headache after reading the nutrition labels you also need to read the ingredient list on over-the-counter medicines.  Some headache and heartburn medicines contain sodium carbonate or bicarbonate = MORE SALT!

As you can see, it is very important to read the labels. Until you get a handle on how much sodium you are consuming on a daily basis, I recommend that you read the nutrition labels and keep a “Sodium Diary.”  This will give you an idea of how you are doing.  Also, once you get used to eating less salt in your diet, very salty foods won’t taste as good to you. 

Here is a link to the USDA National Nutrient Database for the sodium content of many foods.  This list is a real eye-opener.

www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a307.pdf

As always, talk to your healthcare provider first before starting a low-sodium diet or using salt substitutes containing potassium.

REMEMBER, NO ONE CARES MORE FOR YOU THAN YOUR HEALTHCARE TEAM!

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