Hidden salts: The dangers of too much sodium

In a bid to protect your heart, you've banished the salt shaker from your dinner table. So now you don't have to worry about your sodium intake, right? Think again. A recent study showed that while Canadian women consume, on average, at least twice as much salt as health experts recommend, only about five per cent of our daily salt intake is sprinkled on at the table.

According to the 2004 Canadian Community Health Survey, we eat, on average, just over 3,000 milligrams of salt a day. That's about 30 per cent over the maximum recommended daily amount (2,300 milligrams per day) and more than twice that recommended by experts: 1,200 to 1,500 milligrams. Worse, we have no idea that we're getting that much salt, because most of it is "hidden" -- in packaged food, in restaurant meals and in fast food.

The salt assault
What exactly is the problem with salt, anyway? Simply put, in excess it's linked to higher blood pressure, which is a major threat to health, and, over time, increased risk for heart and kidney disease and stroke. And that concern doesn't start in adulthood: children who eat a lot of sodium early on are more likely to have elevated blood pressure as they grow up.

Our out-of-control sodium diets, and the huge number of women who suffer from heart attack and stroke each year, are clearly a call for action. Last fall, 17 leading Canadian health groups formed a coalition to urge the federal government to take comprehensive action to slash sodium levels in processed food.

Not only would this action save lives, according to the coalition, but it would also significantly reduce health-care costs. One in three women die of heart disease and stroke -- 36,000 in 2004 -- according to the Heart and Stroke Foundation of Canada.

Click to continue to discover where sneaky salt is hiding...

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Surreptitious salts
Sodium comes in many guises on ingredients lists, with names such as sodium chloride and monosodium glutamate. It's in the foods we eat every day, from fast-food and sit-down restaurant dishes to many prepared foods we consume at home.

The worst offenders are processed foods such as hamburgers, hot dogs, canned soups and frozen entrées. Processed foods account for a whopping 77 per cent of average daily sodium intake.

Even foods that seem healthy can be full of salt. In the Canadian Community Health Survey, soups accounted for 7.4 per cent of the total amount of sodium Canadians slurped up in a day. For example, one popular canned chicken and pasta soup contains 1,000 milligrams of salt for a one-cup serving, while another ready-to-serve lentil soup by the same company has just 480 milligrams of sodium per cup. Some companies have introduced sodium-reduced lines.

Sneaky snacks and meals
Frozen entrées can also pack a mighty sodium punch, so don't look at just fat and fibre on the nutrition facts box. Some labelled low-fat or low-calorie imply that they're healthier options, but one entrée we looked at contained almost 1,200 milligrams of salt per serving.

When you read labels, check that the portion size listed is the amount you're going to eat -- you may need to double the sodium counts if you plan to eat the whole package. Seasoned products, even fresh, uncooked foods such as marinated meats, may be loaded with sodium, so do a label check before you put them in your cart.

Opt for low-sodium options
Lower-sodium products are popping up on store shelves. For example, while regular soy sauce supplies more than 1,000 milligrams per tablespoon, the sodium-reduced variety has 40 per cent less. It's not exactly low in sodium, but it's a better choice.

When eating out, just one dish can meet or exceed your recommended daily sodium intake. Have soup and a sandwich at a popular doughnut shop and you'll pack in more than 2,500 milligrams of sodium -- you've blown your salt quota for the day.

Click to continue for a list of sodium-packed foods that might surprise you...

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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.