Salt – “The Silent Killer”
A reader writes; “I would like to know more about sodium and how to avoid it.”
I have only been recently aware of the many serious health issues that can result from consuming too much salt. In addition to high blood pressure which causes strokes and cardiovascular disease, it can also lead to stomach cancer, kidney disease and obesity.
My mother has another condition called Menieres disease which is an inner ear disorder that affects balance and hearing. Even though it is not caused by sodium intake, the symptoms can be controlled and even remedied with a low-sodium diet. Thanks for the inquiry, Mom.
You can imagine the challenges that go with any lifestyle change.
Even the healthiest of individuals have to listen to their bodies and respond accordingly. In my Mother’s case, she had to either endure the debilitating bouts with nausea, vomiting and vertigo, or FIX IT.
She began to research what foods she ate that caused complications. What she learned was that Americans are not aware of the repercussions of a diet heavy in salt. Her journey included finding new low sodium recipes for my Dad to cook, studying food labels, abstaining from using added salt, and inquiring about low-sodium menu items at restaurants.
And, although challenging, the determination to feel better essentially led to an awareness that in turn grew to an even healthier way of life for my Mom and her friends and family members.
In totalhealthforall.com, I researched the history of salt and learned that sodium is one of the primary electrolytes (often called blood salts) that keep the blood fluid levels balanced in the body.
Salt was essential for the preservation of food before the days of refrigeration; “it was also an important commodity used in trade. In the first millennium BC, Celtic communities became very wealthy through trading salt and salted meat to ancient Greece and Rome in exchange for wine and other luxuries.”
Although salt was once vitally necessary, rarely, if ever, do we need to add salt to our foods today. In other words, and thanks to modern packaging, we are getting more than enough salt in the foods we buy at the grocery store and the foods we eat at restaurants.
The only reason we would need “added” salt today is if we were in the midst of a holocaust, if we were trying to brine our organs – OR if we were trying to kill ourselves.
What should you do?
1. There are startling statistics about the sodium intake of the average American but, because of its affect on cardiovascular health, the American Heart Association is claiming that we should consume no more than 1,500 mg per day of sodium which is less than one-half of what most Americans consume daily.
2. Read labels. Having awareness is the first step in disease prevention—it is “As serious as a heart attack!” F.Y.I. If you purchase a can of soup that has 590 mg of sodium per serving, you will have consumed 1/3 of your total daily intake if you have JUST ONE SERVING. Most people eat the entire can which translates into almost the entire day’s prescribed sodium intake.
3. Also, consider purchasing and cooking with fewer processed and canned foods. Of the processed foods you do purchase, make them low sodium varieties. The FDA requires that companies claiming “low-sodium” on the labels must contain 25 percent less sodium than a comparable product.
4. Go easy on the condiments—they are usually full of salt.
5. Dine at home! That means having meat thawed, groceries purchased and taking time to prepare it. Instead of using salt to flavor your food; use herbs and spices. It may take a while to get used to, but it will be worth the effort. Just imagine the great conversation at your dinner table as well.
6. If you are eating out, ask for substitutions, or low salt menu items. Airlines have been doing this for years. Just remember you have NO control and not near enough nutrient information when you eat out. If you don’t believe me, next time you go out to eat—look at the heart attacks waiting to happen!
7. Talk about it. We must be our own advocates when it comes to what we expect from grocery stores and restaurants. Ask your grocer for more low-sodium options. Talk to the manager about the health risks that result from consuming too much salt.
8. Make fresh fruit and vegetables the major part of your diet.
9. Make fast foods an occasional treat rather than part of the regular diet. If you are still making fast food a regular part of your weekly diet—you are in total denial!!
Regardless of the reason you need to reduce consumption of salt, the overall effect on your health and well-being are overwhelming. My hope is that you can use the guidelines above to get more heart healthy and avoid serious complications that result from eating more salt than your body needs.