Salt
Salt is a dietary mineral composed primarily of sodium chloride that is essential for animal life, but toxic to most land plants. Salt flavor is one of the basic tastes, an important preservative and a popular food seasoning.
Salt for human consumption is produced in different forms: unrefined salt (such as sea salt), refined salt (table salt), and iodized salt. It is a crystalline solid, white, pale pink or light gray in color, normally obtained from sea water or rock deposits. Edible rock salts may be slightly grayish in color because of this mineral content.
Chloride and sodium ions, the two major components of salt, are necessary for the survival of all known living creatures, including humans. Salt is involved in regulating the water content (fluid balance) of the body. Salt cravings may be caused by trace mineral deficiencies as well as by a deficiency of sodium chloride itself. Conversely, overconsumption of salt increases the risk of health problems, including high blood pressure.
Sodium.
Sodium is an essential mineral or micronutrient which along with potassium helps to regulate the body’s fluid balance. Unlike other minerals, sodium (or sodium chloride, alias salt) has a recognizable and popular taste, and is widely added to snack foods and other processed foods.
Sodium deficiency is not common, and according to some experts the average Western diet provides more than 5 times the recommended daily allowance of sodium. Excess sodium intake is linked with high blood pressure and heart disease.
Dietary sodium is measured in milligrams (mg). The most common form of sodium used is table salt, which is 40 percent sodium. One teaspoon of table salt contains 2,300 milligrams of sodium.
Why do we need it in our diet ?
Sodium enables the red corpuscles in the bloodstream to carry vital oxygen to the tissues and to rid the body of harmful carbon dioxide.
Salt also helps to digest foods and turn them into living tissues; the salt we eat is easily absorbed into the bloodstream. Certain glands take salt from the blood and convert it to hydrochloric acid which forms part of our digestive juices and aids in the breaking-down of proteins. Sodium helps to transmit the nerve impulses which contract the muscles.
What is it used for?
Salt is often used in packaged foods as a flavour enhancer or preservative. It is also used as a colour developer, binder, to add texture and as a fermentation control agent which means your salt intake can be high without you knowing it.
Food Sources.
Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt. Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source.
Sodium is also added to various food products. Some of these added forms are monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. These are ingredients in condiments and seasonings such as Worcestershire sauce, soy sauce, onion salt, garlic salt, and bouillon cubes.
Processed meats, such as bacon, sausage, and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods are generally very high in sodium.
Recommended Sodium Intake.
Salt is listed on nutrition panels as sodium. Foods with less than 120mg per 100g are low in salt/sodium, while foods with more than 500mg are high in salt.
The Australian Heart Foundation recommends the following:
1) Persons with normal blood pressure should reduce their sodium intake to less than 2300mg per day.
2) Persons with High Blood Pressure (Acute Hypertension) should reduce their sodium intake to less than 1500mg per day.
Health Effects of a High Sodium Diet .
Excess sodium intake is linked to: hypertension/high blood pressure and heart disease, fluid retention (oedema) and kidney stones. A high-sodium diet increases the need for potassium.
Excess salt consumption has been linked to:
- exercise-induced asthma.[33]
- heartburn[34].
- osteoporosis: One report shows that a high salt diet does reduce bone density in women.[35]. Yet “While high salt intakes have been associated with detrimental effects on bone health, there are insufficient data to draw firm conclusions.” ([36], p3)
- Gastric cancer (Stomach cancer) is associated with high levels of sodium, “but the evidence does not generally relate to foods typically consumed in the UK.” ([36], p18) However, in Japan, salt consumption is higher.[37]
- hypertension (high blood pressure): “Since 1994, the evidence of an association between dietary salt intakes and blood pressure has increased. The data have been consistent in various study populations and across the age range in adults.” ([36] p3). A large scale study from 2007 has shown that people with high-normal blood pressure who significantly reduced the amount of salt in their diet decreased their chances of developing cardiovascular disease by 25% over the following 10 to 15 years. Their risk of dying from cardiovascular disease decreased by 20%.[38]
- left ventricular hypertrophy (cardiac enlargement): “Evidence suggests that high salt intake causes left ventricular hypertrophy, a strong risk factor for cardiovascular disease, independently of blood pressure effects.” ([36] p3) “…there is accumulating evidence that high salt intake predicts left ventricular hypertrophy.” ([39], p12) Excessive salt (sodium) intake, combined with an inadequate intake of water, can cause hypernatremia. It can exacerbate renal disease.[29]
- edema (BE: oedema): A decrease in salt intake has been suggested to treat edema (fluid retention).[40][29]
- duodenal ulcers and gastric ulcers[41]
- Death. Ingestion of large amounts of salt in a short time (about 1 g per kg of body weight) can be fatal. Salt solutions have been used in ancient China as a method of suicide (especially by the nobility, since salt was quite valuable). Deaths have also resulted from attempted use of salt solutions as emetics, forced salt intake, and accidental confusion of salt with sugar in child food.[42]
How to Cut Salt Intake
Most people eat more salt and sodium than they need, and some people can lower their blood pressure by avoiding highly salted foods and removing the salt shaker from the table. Food eaten without salt may seem less tasty at first, but with repetition, you can learn to enjoy the natural flavours of many unsalted foods.
Strategies to cut salt intake include:
- Cook without added salt, or with only small amounts.
- Prepare foods with sodium-free spices such as basil, bay leaves, caraway seeds, curry, garlic, ginger, lemon, mint, oregano, parsley, pepper, rosemary, sesame and thyme.
- Add little or no salt at the table.
- Read labels, looking for sodium content.
- Eat high-salt foods in moderation or look for low-sodium options.
- Eating foods that are lower in sodium, such as:
- Fresh vegetables and salads
- Homemade soup
- Shredded wheat
- Puffed rice or wheat
- Oatmeal
- Low-sodium, ready-to-eat cereals
- Salt-free matzo
- Crackers
- Pasta
- Beverages such as fresh fruit juices, seltzer water, or sodas other than club soda or saccharin-flavored soda
- Sandwiches with nitrite-free meats, such as turkey and chicken breast
- Eating food that is high in sodium sparingly, including those such as:
- Food prepared in brine, such as pickles, olives, and sauerkraut
- Salty or smoked meats, such as bacon, bologna, corned or chopped beef, frankfurters, ham, lunch meats, salami, salt pork, sausage, and smoked tongue
- Salty or smoked fish, such as anchovies, caviar, salted and dried herring, sardines, and smoked salmon
- Beverages such as saccharin-flavored soda and club soda
- Snack items such as corn chips, potato chips, pretzels, salted popcorn, salted nuts, and crackers
- Sodium-heavy spices and sauces, such as bouillon cubes, celery salt, garlic salt, seasoned salts, soy, steak sauces, Worcestershire, and barbeque sauce
- Cheeses, especially processed types
- Canned and instant soups, canned or frozen vegetables
- Ready-to-eat cereals
- Fast food
- Baking soda and baking powder
- Prepared horseradish, catsup, and mustard
Salt and Potassium
During my research I have found that there is a conflict of opinion between some medical professionals as to whether a high sodium diet alone actually causes high blood pressure. There seems to be a growing opinion that a high sodium diet coupled with a low potassium intake is the cause of the increase in blood pressure. I am seeing my GP on Monday and will discuss this with him and let you know his opinions and will continue looking into the potassium subject as well.
Till Next Time
Pete
