Salt and More Salt

Start the New Year off with a small change that can make a lifetime of a difference. Reduce the intake of salt/sodium in your diet and reduce your risk for heart disease, elevated blood pressure, and potentially even obesity.

Recent research has linked high sodium intake with obesity. Intake of salty foods is often associated with intake of high-calorie beverages, such as sodas, to quench the thirst. Such additional caloric intake, without additional caloric expenditure, can lead to weight gain and obesity (http://www.sciencedaily.com/releases/2006/11/061101151027.htm).

There is also research that supports that following a sodium-controlled or reduced sodium diet may help in managing elevated blood pressure (hypertension), and water retention (i.e., bloating). According to the American Heart Association, guidelines for a healthy diet include choosing and preparing foods with little or no salt. This reduction in sodium intake may help to lower your risk for high blood pressure, and/or may help to control blood pressure.

Therefore, begin this year with adequate information on where additional sources of salt lurk in your diet. Read labels and compare products. Brand names contain varied levels of sodium content. Review frozen food labels, soups, cereals, baked goods and other processed foods, and look for foods that have less than 300 mg of sodium per serving. Also check the serving size to determine the total amount of sodium in the product. For example, if the entire package includes 3 servings, and the entire package is consumed, the intake of sodium triples.

Guidelines for sodium intake range from less than 1,500mg (1.5grams) to 2,500mg (2.5grams) per day. The American Heart Association recommends less than 2,300 mg per day, while some people who are at a higher risk of heart disease or who already have high blood pressure should aim for less than 1,500 mg per day. The 2000 American Dietary Guidelines recommend that healthy adults and children need to aim for only ¼ of a teaspoon of sodium per day to meet their needs, which is about 600 mg. According to Krause's Food, Nutrition and Diet Therapy (11th edition), a mild sodium restriction diet is 2 grams of sodium per day, while a moderate sodium restriction is 1 gram of sodium per day. Overall, a no-salt added diet, or a healthy approach to prevention and possible treatment includes planning meals that total less than 2,300 mg per day. Make it a healthy plan to follow for the entire year.

Listed below are suggestions on how to reduce sodium in the diet.

• Limit high-sodium containing foods such as processed or preserved foods, such as bacon, ham, cold cuts, sausages, canned and smoked meats, and some cheeses (1 cup of grated parmesan has about 1,861 mg sodium, 1 cup small cured creamed cottage cheese has about 851 mg of sodium, 1 ounce of non-fat cheese singles has about 427 mg of sodium, 1 ounce of American cheese has about 400 mg of sodium).
  
  
• Limit intake of canned soups, broths, bouillon cubes, instant soup mixes and vegetables canned with added sodium. If choosing a can of soup, add extra water to dilute it during the cooking process.
  
  
• Read labels on favorite snack items and condiments/relishes to determine the sodium content, such as chips, salted nuts, pretzels, salted crackers, microwave popcorn, catsup, mustard, pickles and olives.
  
  
• Instant mixes, such as cakes and puddings will have a high level of sodium.
  
  
• Remove the salt shaker from the table and try cooking with less seasoned salts (garlic salt, onion salt, etc.) or monosodium glutamate (MSG), meat sauces, soy sauce, teriyaki sauce, and meat tenderizers.
  
  
• Review current recipes and determine possible alternatives to baking soda, which can contain as much as 821 mg - 980 mg of sodium per teaspoon, and baking powder, which has 320 mg - 480 mg of sodium per teaspoon. Health food stores have alternatives if you do not have any potassium restrictions.
  
  
• Purchase salt-free and low-sodium versions of products such as soups, broths, and snacks.
  
  
• Look into possible alternative such as salt substitutes. Check with your physician to determine if these are an option.
  
  
• Add fresh juices such as lemon or lime and salt-free vegetable juices to salads as a salt-free dressing option.
  
  
• Try rinsing foods canned in salt or brine, such as canned kidney beans, to remove additional sodium.
  
  
• Use herbs, spices, garlic powder, and onion powder to enhance flavors. Create your own seasoning blends with a variety of herbs and spices to enhance your foods without adding salt. Combine favorite ingredients in a small jar or bottle, close tightly, label and keep in a cool, dark, dry place. Rub or sprinkle them on food to add flavor.
  
  A few samples include:
  
  • Mixed Herb Blend (for salads, pasta salads, steamed vegetables, vegetable soup, and fish). Blend ¼ cup dried parsley flakes, 2 tablespoons dried tarragon, 1 tablespoon of each dried oregano, dill weed, and celery flakes.
    
    
  • Easy Dip Blend (for mixing with cottage cheese, yogurt, cheese, low-fat sour cream, and on chicken and fish). Blend ¼ cup dried dill weed and 1 tablespoon of each of the following: dried chives, garlic powder, dried lemon peel, and dried chervil.

Low Sodium, but Tasty Meat Loaf

2 lb ground beef (97% lean)

1 teaspoon black pepper

1/2 teaspoon garlic, minced

1/2 teaspoon coriander

1 egg

8 oz no-salt added tomato sauce

8 oz fresh part-skim mozzarella, shredded

1 cup green pepper, diced

½ cup sliced mushrooms

1 cup onions, diced

1/4 cup bread crumbs, from low sodium bread

Preheat oven to 350 degrees F. In a large bowl, mix together meat, spices, egg, bread crumbs and 1/2 cup of the tomato sauce. Space a large piece of foil with non-stick vegetable oil spray. Pat meat mixture to a 12x18 inch rectangle on foil. Sprinkle evenly with cheese, pressing into meat. Top with vegetables (green pepper, mushrooms and onions). Starting at the short end, roll up tightly, using foil to start roll. Seal ends. Transfer to 12x9 inch baking dish. Bake 1 hour. Spread remaining sauce over top and bake 15 minutes longer.

Yield: 8 Servings About 119 mg of sodium per serving

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Home-made Hummus

2 cans (16 ounces) reduced-sodium garbanzo beans, rinsed and drained except for ¼ cup liquid

1 tablespoon extra-virgin olive oil

¼ cup lemon juice

2 garlic cloves, minced

¼ teaspoon black pepper

¼ teaspoon paprika

3 tablespoons tahini (sesame paste)

2 tablespoons chopped parsley

In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

2 tablespoons = 1 serving About 106 mg of sodium per serving Try dipping carrots or celery into the hummus or spread on a sandwich.

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If you have any questions or comments, please contact Valerie Lawson at vlawson@uic.edu.

This fact sheet was last updated on 05-11-2007.

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