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Get Smart About Salt

Eating a high sodium diet increases your risk for high blood pressure, stroke and heart disease. You can reduce this risk by learning more about sodium, the main ingredient in salt.

About Sodium

Sodium is found naturally in all foods. Salt is however the most common source of sodium. Salt is made up of two elements sodium and chlorine. The chloride is tasteless while sodium gives the distinct salty taste to foods. One teaspoon of salt contains approximately 2300 milligrams (mg) of sodium. A regular diet should provide between 2000-4000 milligrams of sodium daily.

Source of Sodium

While some foods naturally contain sodium, most of the sodium we consume is from salt added during processing or preparation. Pre-packaged items and processed foods frequently contain salt and sodium for preservation and flavour. Popular high sodium food choices include pickled foods, canned vegetables and soups, snacks, cured meats, packaged mixes and frozen dinners. To moderate your sodium intake from processed food, read the Nutrition Facts panel on food packages. Also, look for no added salt or low sodium versions of your favorite foods.

Tips for Lowering Sodium

·         Read food labels. Find low sodium options. Check the nutrition fact panel for sodium content per serving.

·         Keep it fresh!  Choose fresh fruits and vegetables more often. Canned fruits and vegetables contain higher levels of sodium.

·         Practice salt-free cooking! Use herbs, spices and salt free seasoning blends to bring out the best in your cooking.

·         Eat more of foods naturally low in sodium. Fruits and vegetables contain reduce low levels of sodium and offer many other health benefits.

·         Look for hidden sources of sodium, powdered seasoning (such as MSG); packet soups, bouillon cubes, soy sauce can carry high levels of sodium.

·         Avoid sprinkling salt on food at the table.

·         Use ½ the salt that is in the recipe.

Identifying High Sodium Foods:

·         Salty snacks such as chips & crackers

·         Seasoning such as soy sauce, barbeque sauce

·         Salty smoked meats and fishes.

·         Foods prepared in brine such as pickled mackerel.

·         Many processed foods such as frozen entrees, baked goods, soups, fast foods

Knowing the language of Food Label is important

Sodium Free: the product contains 5 milligrams or less per serving

Very Low Sodium: the product contains 35 milligrams or less of sodium per serving

Low Sodium: the product contains 140 milligrams or less of sodium per serving

Reduced Sodium: describes a product with the usual sodium content reduced by 25% percent.

No Added Salt or Unsalted: describes a product with no salt added during processing, however, the product still contains sodium.

Tips on quitting

If you are a smoker or knows someone who smokes. The following tips may help you ot them to quit smoking sooner.

·         Throw away all cigarettes, lighters and ashtrays. Giving up the habit completely overnight is probably the best way to stop.

·          If giving up completely overnight is too drastic, just smoke one cigarette less each day until you stop altogether. Keep busy with work, family or exercise..

 

·         Tell your family and friends that you are going to stop smoking. Get them to help and encourage you.

·         Keep away from all people, places and situations (as much as possible) that might tempt you to smoke - at least for the first few weeks.

·         Take up a hobby or sport (like swimming or cycling), which will not allow you to smoke.

·         Drink plenty of water and nibble on healthy snacks like fruit or carrot sticks.

·         Use the money that you save on cigarettes to buy yourself a little reward for every day or week you stay smoke-free.

·         Take it one day at a time. If you accidentally light up without thinking, don't be discouraged. Just put it out and try not to get caught in the same situation again.