Why You Need to Watch Your Salt Intake
And six tips to help you do it
Salt is commonly used to add flavour to foods or to preserve them. It is made up of 60% sodium and 40% chloride. The human body needs a small amount of sodium as it’s essential for ideal muscle and nerve function. However, too much sodium in the diet can lead to high blood pressure, increasing your risk of heart disease and stroke. Short term effects of consuming a diet in salt can lead to bloating due to water retention, an intense thirst, and a temporary rise in blood pressure. The World Health Organisation (WHO) recommends reducing salt intake to less than 5g/day which is roughly a teaspoon of salt. While there was no data on salt intake for Trinidad specifically, globally the average intake of salt is around 10g/ day [1].
What are the main contributors of our salt intake?
Processed and packaged foods account for over 70% of our sodium intake, with salt added to food when cooking or eating being the other contributor. Sodium has many uses as a food ingredient as it is used in baking, curing meats, enhances flavour, and as a preservative. Foods also don’t have to taste salty to be high in sodium, such as cereals and pastries. There are also some foods which you may eat several times a day that can add up to a lot of sodium over the course of the day, such as breads [2]. This is not to say processed foods should be removed from your diet, as it is still an affordable and accessible option for nutritious foods. A lot of processed foods have low sodium options available so it is important to check the package for nutrient claims such as:
- sodium/ salt-free
- low sodium
- reduced sodium
- no salt added or unsalted
According to the Centers for Disease Control and Prevention (CDC) the top ten sources of sodium include:
- Breads and rolls
- Pizza
- Sandwiches
- Cold cuts and cured meats
- Soups
- Burritos and tacos
- Savoury snacks such as chips, popcorn, pretzels, snack mixes, and crackers
- Chicken
- Cheese
- Eggs and omelettes
Are mineral salts better than table salt?
Salt is harvested from salt mines or by evaporating ocean water. As mentioned previously, all salt is made up of sodium chloride. While less processed salts contain small amounts of minerals, it is too minimal to offer substantial nutritional benefits. Himalayan Sea Salt for example gets it’s pink hue from small amounts of iron oxide and contains small amounts of minerals including iron, calcium, potassium, and magnesium. However, the amount of Himalayan sea salt you would need to ingest to get an adequate amount of those minerals would cause you to exceed your recommended daily intake of salt. Different salts are chosen mainly for flavour and should not be for mineral content.
How can I reduce my salt intake?
- Read the Nutrition Label when buying packaged/ processed foods.
Look for labels on the packaging that say ‘low sodium’ or ‘salt-free’. As a general guide: 5% DV or less per serving of sodium is considered low, and 20% DV or more per serving of sodium is considered high.
2. Wash your canned foods
Rinse your canned foods such as beans and vegetables before eating as this removes some of the sodium.
3. Choose less salty snacks
Opt for nuts and seeds without added salt or low-sodium chips.
4. Buy fresh when possible
Choose fresh meat and seafood when possible rather than cured, salted, and other processed meats. Buy fresh, frozen, or canned fruits and vegetables with no salt added.
5. Prepare your own food
It may not be possible all of the time but preparing your own food can dramatically reduce the amount of sodium in your food. Try your hand at making your own sauces, soups, and stocks.
6. Focus on seasonings rather than salt
In Trinidad, we have a lot of seasoned salts available to us. Opt for no-salt seasoning blends and herbs & spices instead of salt to add flavour to your food. Give your tastebuds time to adjust to the lack of salt.
If you’ve eaten too much salt make sure you’ve drank enough water to allow your body to regain its sodium-to-water ratio. Eating foods high in potassium such as fruits, vegetables, nuts, seeds, and dairy can also help maintain your body’s fluid balance [3]. Focus on consuming more fresh foods and homemade meals when possible.
References
[1] Organization World Health, “WHO | Sodium intake for adults and children,” World Health Organization, 2012.
[2] C. M. Weaver et al., “Processed foods: Contributions to nutrition,” American Journal of Clinical Nutrition, 2014, doi: 10.3945/ajcn.114.089284.
[3] O. Dong and T. Wiltshire, “Electrolytes,” in Principles of Nutrigenetics and Nutrigenomics: Fundamentals of Individualized Nutrition, 2019.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.
Always consult your GP or health practioner before making dietary changes. This information is for knowledge purposes and does not constitute medical advice.
