Hidden salts: The dangers of too much sodium

Now some things are obviously going to be salty. A perfect example is one burger joint's poutine. Listed as a side order, it has more than 2,700 milligrams of sodium. But you might not expect their competitor's salad, with chicken, to have over 1,100 milligrams of salt.

You'll find loads of salt in burgers, hot dogs, pizza and subs -- these account for 19.1 per cent of the sodium Canadians consume. That sodium, in the meat and the sauce, helps keep food from spoiling and adds that salty taste we crave.

Give salt the shake
To unmask the amount of salt you're eating and to pick better items from the menu, check out the nutrition information provided on many fast-food chains' websites or in their in-house brochures. While surpassing sodium counts isn't a big deal from time to time, many people eat out on a regular basis, and it can be hard to make other meals low enough in sodium to make up for that salty restaurant lunch.

But it's not just the fast-food chains filling us up with salt. Even high-end restaurateurs can overdo it. When looking over the menu, pick freshly prepared creations rather than those containing processed or cured foods. Tell the wait staff that you want to eat a salt-reduced dish, and ask to get sauces and dressings on the side.

You might be thinking that to keep your blood pressure in check you'll have to start cooking from scratch, but you can go halfway and add fresh fruit and vegetables to prepared products to reduce the amount of sodium per serving. In your own kitchen, give your taste buds an alternative to salt with spices and herbs.

Balance Your Salts
Potassium can help to counter sodium's negative health impacts by balancing your salts. Canadians' potassium intake, regardless of age and sex, is lower than recommended. For a potassium boost, eat plenty of vegetables and fruit, particularly dark leafy greens, mushrooms, citrus fruit, melons and berries.

Sodium scoundrels

This article was first printed in the Summer 2008 issue of Homemakers Magazine. Click to subscribe online and never miss an issue.