Why Is There So Much Sodium In My Diet?

In ancient times, salt was precious. Roman soldiers were given a handful every day and later were even given money to buy their own salt. Greeks also used salt as currency. This was referred to as salarium argentum meaning "salt money." In fact, the word "salary" is derived from this Latin term.

Nowadays, salt is so plentiful, inexpensive, and readily available that most of us go out of our way to avoid it, as well as other sources of sodium.The American Heart Association reports that Americans consume close to 3,500 milligrams of sodium a day. That’s almost triple the 1,200 mg amount that most health experts now recommend.

You might be surprised to learn that home cooking represents only a fraction of your daily sodium intake. Table salt added to your meals accounts for 5 to 10 percent, and 10 percent is naturally occurring in foods. High amounts of sodium are found in salty-tasting foods such as soy sauce, pickles, olives, sauerkraut, and smoked meats and fish. Most of the sodium we consume – a whopping 75 percent – is hidden in convenience foods, packaged, canned and processed foods, restaurant food, and fast food. You’ll find very high amounts of sodium where you least expect - in bottled sauces (especially in tomato sauce), bouillon cubes, processed cheese, canned and instant soups and prepared meals (such as lasagna).

Reading food labels should help, but in some instances, they are misleading.For example, on food labels stating “no salt added” or “salt free,”while no salt has been added by the manufacturer, the food product may contain other sources of sodium, or the food itself may be high in sodium.The term “lite in sodium”or “light in sodium”means that the product contains half the sodium (or less) of the full-salt version. When shopping for groceries, compare the two products to see the difference.

Regardless of label terms, always check the Nutrition Facts panel to determine the amount of total sodium per serving. The amount of sodium is listed clearly in milligrams, and the % Daily Value indicates the percentage of your maximum recommended daily intake. Also look for sodium sources other than salt on the ingredients list, including these terms:  sodium benzoate, sodium bicarbonate (baking soda), sodium caseinate, sodium citrate, disodium guanylate, disodium inosinate, monosodium glutamate (MSG), sodium phosphate, disodium phosphate, and trisodium phosphate.

In your cooking, be mindful of how much salt you add. Keep this list of sodium equivalents in a visible place in the kitchen:

Sodium Equivalents

Sea salt has slightly less sodium and more trace minerals than table salt. For extra nutritional value, look for dark gray, black, or pink sea salt. Himalayan salt is also a good option. 

Keep in mind that salt is an acquired taste that can be ‘unlearned.’ Break the salt habit by reducing the amount used in your cooking. Instead of salt, season your food with flavorful fresh or dried herbs and spices such as rosemary, basil, powdered mustard, or finely chopped ginger or garlic. If you like spicy foods, curry, hot pepper or red pepper flakes reduce or eliminate the need for salt altogether. Fresh lemon juice or flavored vinegar (including balsamic or apple cider vinegar) also add considerable flavor.

If you’ve accidentally added too much salt into your pot of soup, place a couple of peeled potatoes into the pot and remove them before serving. The potatoes will absorb the excess salt.

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Sources

American Dietetic Association Complete Food and Nutrition Guide. By Roberta Larson Duyff, American Dietetic Association p145

American Heart Association website http://www.americanheart.org/presenter.jhtml?identifier=4708