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Question: What’s something that our bodies need a little bit of to work right, but if we get too much, it can cause increased blood pressure, damage to the heart muscle, heart failure or heart attack, stroke, injure kidneys or bones, and can even be a risk factor for cancer?
Answer: Sodium!
Salt vs. Sodium. Are they different?
Salt is a mineral that is made up of 40 percent Sodium and 60 percent Chloride. It’s the sodium part that most people need to watch.
Why should we be concerned about sodium?
A little sodium is necessary for our bodies to function correctly, but too much can cause problems. Most Americans consume about 50 percent more sodium than is healthy. When we do that, our kidneys can’t filter it all out, so our bodies hold on to water to try and dilute it. This causes an increase in the fluid surrounding our cells and in our bloodstream. This extra volume makes our hearts work too hard and puts harmful pressure on our blood vessels. Over time, this damage can make our blood vessels get stiff, and cause a cascade of damage.
Do I need to throw away my saltshaker?!
Probably not. More than 70 percent of the sodium we consume comes from commercially prepared foods, and we’re eating more of these ultra-processed foods than ever. This means that most of our calories now come from foods that are industrially manufactured, ready-to-eat, contain very little whole food, but lots of sodium.
How can I reduce the sodium in my diet?
1. Eat more minimally processed foods: veggies and fruits, whole grains, and lean protein that hasn’t been injected with sodium solutions.
2. Pay attention to the amount of ultra-processed food that you’re eating and, whenever possible, minimize it.
3. Try “cutting” high-sodium food with low. For instance, add some no-salt veggies (fresh, frozen, or canned) to a frozen or boxed pasta dish. You’ll reduce the overall sodium while adding fiber and nutrients.
4. Become a label reader! Sodium is so sneaky that large amounts are often found in foods that don’t even taste that salty: bread, salad dressing, cheese, or pudding.
What about “natural salt,” like sea salt or Himalayan pink salt? Does it have less sodium?
All salts are still sodium chloride. They may be different colors or have slightly different flavors, but their nutrient content is virtually identical.
What about using salt substitutes when I cook?
Some substitutes replace sodium with herbs or spices, so you can use those with abandon! Others replace some, or all, of the sodium with potassium. This is fine for most people, but some people who have medical conditions (like kidney disease) or take certain medications should be cautious. Talk to your health care provider before you make the switch to potassium-based substitutes.
But if I reduce the salt, won’t my food taste bland?
There are lots of ways to prevent bland food. When cooking, dial-up flavors first with plenty of onions, garlic, herbs, spices, citrus, or vinegar, then add salt. It will probably take less than you expect and will taste better too!
This is a condensed version of Sawtooth Mountain Clinic’s monthly health newsletter. To read it in its entirety and to explore past issues, visit www.sawtoothmountainclinic.org
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