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Dietary Sodium and Blood Pressure

Endorsed by. Dietary Sodium and Blood Pressure. Hypertension The Silent Killer Sodium The Quiet Food Additive. Outline. Sodium Where do we get it? What does it do? How is it a health risk? Sodium and hypertension Recommended sodium restriction How to reduce your sodium intake

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Dietary Sodium and Blood Pressure

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  1. Endorsed by Dietary Sodium and Blood Pressure

  2. Hypertension The Silent Killer Sodium The Quiet Food Additive

  3. Outline • Sodium • Where do we get it? • What does it do? • How is it a health risk? • Sodium and hypertension • Recommended sodium restriction • How to reduce your sodium intake • Meal makeovers

  4. Where do we get sodium? • Salt • Table salt, sea salt, seasoning salts • Sodium additives • Eg. MSG • Processed foods

  5. What does sodium do? In food: • Prevents food from spoiling. • Performs many different functions in processed foods. • Adds flavour.

  6. What does sodium do? In your body: • Helps regulate your body’s fluid balance. • Too much sodium can increase the amount of water or fluid held in your body. • Excess fluid puts extra pressure on your blood vessels causing damage.

  7. How is sodium a health risk? • Increases the risk of hypertension (high blood pressure). • Hypertension increases risk for: • Stroke • Heart attack • Kidney disease • Dementia

  8. Dietary Changes Can Lower Blood Pressure and Risk • Eating a low sodium, well balanced diet is as effective as taking a blood pressure medication. • 1 in 3 Canadians with hypertension could have normal blood pressure if they lowered their sodium intake. • Following a low-sodium diet could reduce the risk of heart attack or stroke by 25-30%.

  9. Sodium restriction is especially important… For those people: • Of African descent • Over 45 years of age • With high blood pressure

  10. Adequate Sodium Intake For Adults

  11. Recommended Sodium Restriction 2300 mg per day or less

  12. Gender Average Daily Sodium Intake Men 3575 mg Women 2680 mg Sodium Intake of Canadian Adults

  13. Why is our sodium intake so high? • Busy lifestyle! • Want convenience • Less home-cooked meals

  14. Bigger Portions 3 cups 21 cups The more we eat, the more sodium we consume.

  15. Increased Use Of Condiments • Ketchup • Mustard • Soy sauce • Salad dressing • Relish and pickles • Olives • Sauces

  16. More Processed Foods

  17. Sources Of Sodium

  18. Processing Adds Sodium To Food

  19. Sodium Content of Restaurant Foods

  20. Reduce Your Sodium Intake Choose fresh, unprocessed foods. Gradually decrease the amount of salt used in cooking and at the table (this includes sea salt). Use condiments sparingly.

  21. Reduce Your Sodium Intake Flavour food with lemon juice, fresh garlic, spices, herbs and flavoured vinegars. Try low-sodium seasoning mixes. Use oil, rather than butter or margarine for cooking.

  22. Reduce Your Sodium Intake • Limit “instant” foods. • Buy pre-prepared foods that are low in sodium such as frozen vegetables and pre-cut salad. • Plan meals at least a day in advance. Find quick meal ideas in cookbooks and on-line.

  23. Reduce Your Sodium Intake Read food labels. Look for the words “sodium” or “salt” in ingredient lists. Look for foods labelled salt-free, no added salt, low in sodium, or reduced in sodium.

  24. Reduce Your Sodium Intake Check the Nutrition Facts Table for: The mg sodium per serving (the lower, the better) The % Daily Value (aim for 10% or less)

  25. Reduce Your Sodium Intake • Limit how often you eat in restaurants. • Restrict fast foods and take-out meals. • Look for unsalted snack foods such as chips, pretzels, nuts, seeds and crackers.

  26. Reduce Your Sodium Intake Vegetables and Fruit • Choose fresh or frozen vegetables. • Limit vegetables with sauce. • Try making homemade salad dressing, or use commercial dressings sparingly. • Enjoy fresh, frozen, canned or dried fruit.

  27. Reduce Your Sodium Intake Grain Products Limit packaged pastas and rice with powdered sauce or seasoning. Use quick-cooking, rather than instant oatmeal. Look for low-sodium soups. Choose breads, crackers and baked goods with the lower mg sodium per serving.

  28. Reduce Your Sodium Intake Milk and Alternatives Choose lower fat milk and yogurt. Be aware of higher sodium content of instant puddings, hot chocolate and flavoured coffee mixes. Limit all cheese, especially processed cheese slices or spreads.

  29. Reduce Your Sodium Intake Meat and Alternatives Limit processed, cured, smoked or breaded meats and poultry. Choose fresh, frozen or low-sodium canned fish. Rinse canned lentils, chick peas or beans, or cook your own. Enjoy unsalted nuts and seeds.

  30. Breakfast Menu Makeover

  31. Lunch Menu Makeover

  32. Food High Sodium Sodium (mg) Food Low Sodium Sodium (mg) Chocolate chip cookies – 2 Nacho chips – 20 Cola – 12 oz. 100 345 15 Apple Handful of natural almonds Air popped popcorn with low-sodium seasoning – 6 cups Cola – 12 oz. 0 0 5 15 Total 460 20 Snack Menu Makeover

  33. Dinner Menu Makeover

  34. Sodium Comparison • High sodium menu 5157 mg • Lower sodium menu 1110 mg

  35. The Sodium Challenge There is no satisfactory “sodium substitute”. The food industry needs to gradually lower sodium/salt content of foods. Companies are starting to reduce the sodium content of their products.

  36. Dietary Advice for Lowering Your Blood Pressure Aim for a sodium intake of less than 2300 mg a day. Eat well according to Canada’s Food Guide.

  37. Dietary Sodium Questions 1. Reducing your intake of salt or sodium may help you prevent high blood pressure. • TRUE • FALSE

  38. Dietary Sodium Question 2.Your blood pressure may be more sensitive to the effects of sodium if you are over 45 years old. • TRUE • FALSE

  39. Dietary Sodium Questions 3. Most of the sodium consumed by Canadians is from salt added at the table. • TRUE • FALSE

  40. Dietary Sodium Questions 4. You should aim to eat less than 2300 mg of sodium a day. • TRUE • FALSE

  41. Dietary Sodium Questions 5. The Nutrition Facts table tells you the number of milligrams (mg) of sodium in the whole package of food. • TRUE • FALSE

  42. Dietary Sodium Questions 6. “Instant” packaged foods and fast food restaurant meals generally have a very high sodium content. • TRUE • FALSE

  43. For More Information • Go to www.hypertension.ca • Click on Public • Then click on Lifestyle Choices

  44. For Low-Sodium Cooking Suggestions and Recipes • Go to: • www.dialadietitian.org • www.calgaryhealthregion.ca

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