The nutrient so necessary for human survival is also one of the biggest potential threats to our health.
A January study in the New England Journal of Medicine found that if Americans cut their daily salt intake by about half a teaspoon of salt (or 1,200mg of sodium) per day, thousands of lives could be saved annually. In Arizona, this translates to 2,000 fewer cases of coronary artery disease, 1,000 fewer strokes, 2,000 fewer heart attacks and 1,000 fewer deaths from other causes every year.
Sodium is an electrolytic nutrient that makes up 40 percent of table salt’s composition and is frequently added to commercially prepared foods. Recently, the Arizona Department of Health Services (ADHS) announced an initiative to educate residents about how much sodium they are consuming and encourage them to eat 20 percent less. The campaign ties in to a national movement out of New York City, which encourages food manufacturers and restaurants to cut the sodium in their products by 25 percent over the next five years. Most people’s health could benefit, considering the average person, beginning at age 1, consumes about 3,400mg of sodium per day—well over the recommended limit.
“Eating too much salt can be bad for anyone’s health since it can increase blood pressure, a risk factor for stroke and heart disease,” says Sharon Sass, a registered dietitian with ADHS.
While salt is often added to preserve foods, its biggest role is amplifying flavor.
“It’s likely that children who eat less sodium as kids will eat less as adults,” says Sass. “Salt is an acquired taste and people who are used to eating salty foods will probably find it harder to enjoy lower sodium foods. They add salt before even tasting it.” Setting the stage early in life is key to developing acceptance of lower- sodium foods.
While the salt shaker accounts for 11 percent of the sodium in people’s diets, another 80 percent lurks in processed, packaged items and restaurant food. The most nutritious way to limit sodium is to eat more fresh fruits and vegetables, whole grains and fresh meat.
Carrie Lipp, M.D., of Desert Shores Pediatrics in Chandler, leads by example to encourage her three young children to eat healthfully. She and her family prepare most of their meals at home and rarely dine out.
“We make an effort to have fresh veggies and fruits as snacks in our house,” she says. She buys a limited amount of the higher sodium processed snacks but only offers them occasionally.
Many parents read Nutrition Facts labels to learn about fat and calories in the foods they buy but rarely consider sodium.
“Reading the label is an easy way to greatly impact your sodium intake,” says Sass.
Lipp hopes that the food industry will soon comply with the state’s initiatives. “It is important to remember that the dietary habits we establish for our children tend to stay with them for life. Promoting healthy habits and leading by example is absolutely imperative for our children’s long-term health.”
