Health and Wellness

SALT: Check your food facts!

You may be surprised to learn that the excessive amount of sodium (salt) you consume is not from your salt shaker. Ready-made and processed foods can account for up to 80% of the sodium in your diet. As a result, most Canadians ingest two or even three times the adequate intake level of sodium without realizing it.

According to Health Canada, 90% of men and 65% of women exceed the upper daily limit of 2300 mg, consuming an average of 4000 mg of sodium every day. That equates to nearly 1.5 lbs of extra salt per person over one year!

The Institute of Medicine, based in Washington, DC, recommends the following adequate intake levels of sodium:

Age 1 to 3: 1,000 mg
Age 4 to 8: 1,200 mg
Age 9 to 50: 1,500 mg
Age 51 to 70: 1,300 mg
Age 71 and older: 1,200 mg

It is true that some sodium is necessary to control blood volume and to help cells function properly, but too much salt can lead to high blood pressure and hypertension, strokes, heart disease, kidney failure, and other chronic diseases. A salt-reduced diet can significantly decrease these risks. In fact, a recently published study in the British Medical Journal said that people who ate less salt were 25% to 30% less likely to develop cardiovascular disease.

Many of the early warning signs associated with hypertension and heart disease can go undetected. If you think you may be at risk be sure to consult your doctor.

Nutrition labelling is now mandatory for all packaged foods sold in Canada. The next time you are in the supermarket check the nutrition facts on the foods you would normally purchase. Compare brand names and look for low-sodium alternatives where possible. Choose those that have less than 10% of the recommended dietary allowance.

Some brands offer "no salt added" products, such as canned tomatoes, beans, and cottage cheese, allowing you to better control the salt content in your recipes. Tip: Low-fat or organic does not always equal low salt.

A lot of salt is hidden in prepared (takeout) and processed foods such as soups, muffins, salad dressings, condiments, snack food, luncheon meats, pizza, beverages, and other fast foods. Many restaurants offer nutrition guides that list their food's nutritional content, which can help you make better food choices when you're on the go.

As salt is added to food for preservation as well as taste, it can come in many different forms. Here are a few to look for:

Sodium is an acquired taste, so most people need to be weaned off it. Experiment with other seasonings such as pepper, onion, garlic, lemon juice, and other fresh or dried herbs. Products such as Mrs. Dash have already created a series of blended spices in a convenient, table-ready shaker, and they are completely salt free! Your taste buds will soon adjust, and the next time you reach for a salty treat, you may find that you don't enjoy it.

Be wary of salt substitutes that contain table salt and a high level of potassium chloride, which can be harmful if you have kidney problems or you are taking heart medication. Also, you may find that you just use more of these products to satisfy your already-acquired salt taste.

Your body gets all the salt it needs through natural food sources such as meat, dairy products, and vegetables. Increasing the amount of fresh foods you eat and maintaining a balanced diet and regular exercise routine will help you stay healthy and meet your daily nutrition requirements.

Like any new routine, it can take about 6 to 12 weeks for your mind and body to adjust. Share some of the information, recipes, and tips you come across with your co-workers, friends, and family. Establishing a buddy system will not only benefit others, but may also help keep you on track and away from fast food urges.

Heart and Stroke Foundation's Health Check

Look for the Health Check symbol on foods. This is the Heart and Stroke Foundation’s food information program based on Canada’s Food Guide.

What is the BCMA doing to Help?

Dr. Bill Mackie, Chair of the BCMA's Council on Health Promotion (COHP), says, "Although obesity and other factors contribute to hypertension, excessive sodium intake is one of the most important causes and is also the cause most amenable to a public health solution. In Finland and the United Kingdom, manufacturers have gradually reduced the salt content in packaged foods, and they are clearly labelled--a method approved by the World Health Organization."

Last year COHP persuaded the Canadian Medical Association (CMA) to adopt its resolution calling on the federal government to work with industry to reduce the level of sodium chloride or salt in processed foods available in Canada. Combining forces with the Heart and Stroke Foundation of Canada, the CMA has already requested that Health Canada monitor and report on sodium food targets beginning in 2012.

The BCMA's Council on Health Promotion has begun a three-month public awareness campaign on Vancouver buses. The ad is shown below.

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