Sodium: To salt or not to salt?

Sodium: To salt or not to salt?

Why Sodium?

What is Sodium? • Essential mineral in small amounts • Electrolyte • Table salt – Sodium and Chloride (NaCl)

Function in Body • Helps maintain balance of fluids • Helps transmit nerve impulses • Influences contraction and relaxation of muscles

Function in Food • Preservatives • Inhibits growth of food-borne pathogens • Modify flavor • Binds ingredients • Enhances color • Stabilizer

2005 Dietary Guidelines • 2,300 mg – Healthy Adult • 1,500 mg – High blood pressure, kidney disease or diabetes • Average American consumes 3,500 mg daily http://www.mayoclinic.com/health/sodium/NU00284

High Sodium Foods • Frozen Meals • Tomato Sauce • Soups • Condiments • Canned Foods • Prepared Mixes

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Sodium equivalents • ¼ teaspoon salt = 600 mg • ½ teaspoon salt = 1,200 mg • ¾ teaspoon salt = 1,800 mg • 1 teaspoon salt = 2,300 mg • 1 teaspoon baking soda = 1,000 mg

Food Labels • Sodium Free <5 mg/serving • Very Low <35 mg/serving • Low Sodium <140 mg/serving • Reduced Sodium – Usual sodium level is reduced by 25% • “healthy” <480 mg/serving • “meal type” <600 mg/serving

Fat Free Healthier? Regular Ritz Reduced Fat 135 mg/16 g 160 mg/15 g http://www.poundland.co.uk/images/21/original/ritz-crackers.jpg http://d3hqdt8j93rgvn.cloudfront.net/Image/MEDIUM_8a78c6e02140d93101214442d0bb220c.jpg

Campbell’s Soup Regular Low Sodium 890 mg/can 140 mg/can http://momcentral.typepad.com/.a/6a00d83452063e69e20120a5254647970c-800wi http://eatlowsodium.com/osc/images/Campbell%20Chicken%20Noodle%20Soup.jpg

Sea Salt • Grains obtained from the natural evaporation of seawater • Undergoes little or no refining technique which allows it to retain natural traces of other minerals • Contains same amount of sodium as table salt

Potassium chloride • Used as a salt substitute • Provides the salty flavor and helps extend shelf-life • Known to posses a bitter or metallic aftertaste • Health risks involved with high intakes

High Sodium Diet Example • Breakfast ¾ cup Cheerios – 159 mg 1 cup milk – 107 mg Breakfast bar – 105 mg • Lunch Turkey sandwich 2 slices bread – 205 mg 2 oz turkey – 680 mg 1 slice American cheese – 250 mg 1 Tbsp Mayo – 70 mg Chips – 120 mg 16 oz coke – 60 mg • Dinner 2 cup Cheeseburger Macaroni Hamburger Helper – 1620 mg • Total= 3376 mg (146% over recommended)

Low Sodium Diet Example • Breakfast ½ cup Oatmeal – 0 mg Banana – 0 mg 1 cup Cranberry juice – 35 mg • Lunch 1 cup pasta – 183 mg ½ cup marinara sauce – 525 mg Apple – 0 mg • Dinner Chicken breast – 64 mg 2/3 cup brown rice – 10 mg 1 cup asparagus – 5 mg • Total = 812 mg

Sodium Intake and Disease Let’s look at which diseases may be related to high sodium intake.

Sodium health links • High blood pressure • Heart Disease • Stroke

High blood pressure • Also known as hypertension • Normal 120/80 mm Hg • Pre-Hypertension (120-139)/(80-89) mm Hg • Stage 1 Hypertension (140-159)/(99-90) mm Hg • Stage 2 Hypertension 160/100 mm Hg

High blood pressure • Most people have no signs or symptoms • Risk Factors: • Age – Middle aged men/post menopausal women • Race – African American • Family History • Sedentary Lifestyle • High sodium intake/low potassium intake • Alcohol and tobacco use

Sodium insensitive hypertension • Resistance of blood pressure changes with decreased sodium intake • 2007 study, Florida, 45 people, 1 year • Goal was to reduce body weight by 7% • Restricted diets • Brisk walking 150 min/week • Salt sensitivity was tested at beginning and end of trial • Salt resistant participants were defined by lack of blood pressure lowering after correction of obesity and related metabolic abnormalities

Dietary Approaches to Stop Hypertension (DASH) Diet Study • 412 Adults assigned to one of the following diets • DASH diet: Emphasize fruits, vegetables, low fat dairy products, whole grains, poultry, fish, and nuts • Typical US diet • Results: The DASH diet significantly lowered blood pressure • Long-term health benefits depend on the ability of people to make long-lasting dietary changes and the increased availability of lower-sodium foods

Heart disease • Number 1 cause of death worldwide • Often caused by a buildup of fatty plaques in arteries • Risk Factors • Age • Gender – Men • Family History • Smoking • High blood pressure/cholesterol levels • Diabetes and obesity

Research Study • Follow-up study previously on a previous population of pre-hypertension adults • Individual and group counseling sessions specific to sodium reduction • Questionnaire given 10 years later found: • Involvement in sodium reduction intervention lowered CVD risk by 25-30%

Stroke • Blood supply to the brain is interrupted or reduced • Caused by a blockage in an artery or blood vessel leak or burst • Risk Factors: • Family History • Age – 55 or older • High blood pressure/cholesterol • Diabetes and obesity • Tobacco and alcohol use

At-risk populations • High blood pressure • Kidney disease • Diabetes • African American • Middle-aged or older

Reducing Sodium Intake What are some lifestyle changes that you could make to reduce your sodium intake?

Ways to reduce sodium intake • Food items without added salts • Unsalted nuts, seeds, beans • Limit salty snacks (pretzels and chips) • Avoid adding salt and canned vegetables to homemade dishes • Unsalted and sodium, fat-free broths and soups • Skim or 1% milk • Low sodium, low fat cheeses • Add spices and herbs to enhance taste • Add fresh lemon juice instead of salt to fresh vegetables

Summary • Sodium has many functions in food • flavor, texture, preservation • 2005 Dietary Guidelines • 2,300 mg per day • Read Food Labels • High sodium intake linked to high blood pressure, heart disease and stroke

Sodium: To salt or not to salt?