Don’t Pass The Salt

 

According to a report issued last week by the World Health Organization, humans are consuming too much salt in their diet. The result, Leo Sands says, is a higher risk of disease and premature death:

Eating too much salt is one of the causes of cardiovascular disease, which kills an estimated 17.9 million people each year, according to the WHO. It can also lead to strokes, which kill 5 million people each year globally — and other serious medical conditions.

 

When we talk about dietary salt we’re really talking about sodium, an essential nutrient required by the body’s cells to function efficiently. Simple table salt is one source of dietary sodium, but there are others, the CDC explains:

Though the words “salt” and “sodium” are often used interchangeably, they are not the same. “Salt” is sodium chloride which is table salt. Sodium chloride is 40% sodium and 60% chloride. One teaspoon of table salt contains about 2,400 mg of sodium.

Sodium is a mineral found in many foods, including monosodium glutamate (MSG), sodium bicarbonate (baking soda) and sodium nitrate (a preservative).

 

The U.S. Department of Agriculture’s Dietary Guidelines for Americans, 2020-2025 allows more sodium in the diet as people age, recommending:

Ages 1-3:  1,200 mg/day

Ages 4-8:  1,500 mg/day

Ages 9-13: 1,800 mg/day

Ages 13+ (including adults): 2,300 mg/day

 

Unfortunately, Americans consume entirely too much sodium — more than 3,000 mg/day on average — contained in many of our favorite foods. The CDC says more than 40% of dietary sodium comes from just 10 types of food, with breads and rolls leading the way:

Most of the sodium we eat (about 70%) is added to packaged and restaurant food before we purchase them. Sodium  enhances flavor, preserves freshness, and improves texture and appearance. For many products, those effects can be accomplished with lower levels than are currently being used.

 

The top 10 sources of sodium in the foods kids ages 6-18 prefer are:

• Pizza

• Mexican-mixed dishes

• Sandwiches

• Breads and rolls

• Cold cuts and cured meats

• Soups

• Savory snacks (eg. chips, pretzels, snack mixes, popcorn, crackers)

• Cheese

• Plain milk

• Poultry

 

The WHO says the world is wildly off target to reach its goal of reducing sodium intake by 30% by 2025. The global health authority assures governments and corporations that working together to adopt four mandatory interventions won’t cost very much to help get back on track:

1. Reformulating foods to contain less salt, and setting targets for the amount of sodium in foods and meals

2. Establishing public food procurement policies to limit salt or sodium rich foods in public institutions such as hospitals, schools, workplaces and nursing homes

3. Front-of-package labelling that helps consumers select products lower in sodium

4. Behaviour change communication and mass media campaigns to reduce salt/sodium consumption

 

For many people, consuming less sodium will take a little getting used to, however the health benefits, Sands says, should come fairly quickly:

The benefits of reducing salt intake begin relatively rapidly, scientists say. Blood pressure starts falling within weeks for most people, according to the CDC, and sensitivity to salt returns soon.

“Your taste buds will adjust to a reduction in salt, and you’ll be able to better taste the other flavors,” [WHO’s Francesco] Branca said. Your food, he suggests, may even start tasting better.

 

 

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source https://www.thepediablog.com/2023/03/14/dont-pass-the-salt/