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Shake It Off ... Salt, That Is!

Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.

As you think about salt and sodium (which is worth doing), embrace a little Taylor Swift messaging: "Shake it off." Though our bodies are wired to crave salt, a little is good; a lot is not.

Salt varieties Salt varieties

The Good in Sodium

Salt, also known as sodium chloride, makes life delicious. Its taste varies slightly depending on the type of salt you choose. From iodized table salt and kosher salt to pink Himalayan and gray sea salt, this ubiquitous seasoning not only amplifies the flavor and aroma of foods, but it helps balance the sweetness or bitterness of other ingredients in recipes.  

Sodium is also an essential nutrient. At the needed level of 500 mg a day, it helps maintain fluid balance in our bodies and a healthy blood pressure. It's important for the proper function of muscles and nerves and for transporting nutrients into cells.

Health Hiccups

The American Heart Association recommends we keep our sodium intake to no more than 2,300 mg a day, the equivalent of one teaspoon of table salt. If you have high blood pressure (1 in 3 adults do but aren't aware of it), the recommendation is 1,500 mg, about two-thirds of a teaspoon. Most of us consume 3,400 mg a day.

Eating too much sodium can raise the risk for cardiovascular disease, high blood pressure and weight gain, in part by stimulating thirst and appetite. Excess sodium can also increase the loss of calcium in your body, which weakens bones. And recent research shows that too much sodium can disrupt the balance of healthful bacteria in your gut by altering the composition, richness and diversity of its microbes.

Where You'll Find It

More than 70% of the sodium we consume comes from packaged and prepared foods, not the salt we add at the table. Sodium is used in these foods not only for flavor but as a preservative and to enhance a food's color or texture. It may also be added to help a product retain moisture. The top sources of sodium in our diet include pizza, soup, tacos, burritos, savory snacks, sauces, condiments and certain types of deli meats.

The Nutrition Facts panel on a product tells you how much sodium is in each serving. The Percent Daily Value indicates if a food is high or low in that nutrient. When it comes to sodium, a value of 5% or less means it's low; a value of 20% or above is considered high. Read labels. Many foods, including ones that don't taste salty, can contain an appreciable amount of sodium.

Potassium-Rich Foods Potassium-Rich Foods

Seek Balance

Your body strives for a balance between potassium and sodium. By ramping up the amount of potassium you eat, you can offset some of the impact of consuming excess sodium.* Eating potassium-filled foods, including fruits, vegetables, nuts and seeds, dairy foods, beans, beef, fish and chicken, may help level the teeter-totter action between these two nutrients.

*Note: If you have kidney or heart conditions, diabetes or high blood pressure, check with your healthcare provider before increasing your potassium intake.

Shake off sodium with the tips below. You'll gain plenty of flavor without missing a beat.  

  • Switch from table salt to kosher. Kosher's larger flakes deliver 20% less sodium.
  • Sub in herbs (fresh or dried) for salt. They're packed with flavor and offer their own health benefits.
  • Rinse canned beans and fish to remove up to 40% of the sodium.
  • Slowly tick back your use of salt. Your taste buds will learn to appreciate less.

 

References

Sodium recommendations and sources in diet:

Health implications:

Gut health and sodium:

Potassium/sodium balance: