There's a place for salt in a healthy eating plan, but most of us consume two or even three times the recommended amount, often without even realizing it. We need small amounts of salt for healthy functioning, such as maintaining a proper fluid balance in the body.
The Heart and Stroke Foundation recommends that Canadians consume no more that 2,300 mg (the equivalent of about 1 tsp/ 5mL) of salt a day total from processed foods and salt added during food preparation. Look for the sodium values in the Nutrition Fact tables on food packages and in recipe nutrient analyses. If you have high blood pressure, consult your physician for specific dietary recommendations.
The blood pressure connection
About one-third of people are sensitive to the sodium component of salt. This means that excess dietary salt can increase the amount of blood in the arteries, raising blood pressure and increasing the risk of heart disease and stroke.
If you can lower your intake little by little each day, you can reduce blood pressure. Because our diets are generally so high in salt, everybody – even those with normal blood pressure – can benefit from reducing salt intake.
Foods with high salt content
It's not so much the salt shaker that's to blame – it contributes only about 10% of total consumption. The real culprit is processed foods, including fast foods, prepared meals, processed meats such as hot dogs and lunchmeats, canned soups, smoked meats, bottled dressings, packaged sauces, condiments such as ketchup and pickles, and salty snacks like potato chips.
Steps you can take to lower salt intake
Check the Nutrition Facts table on food products for "sodium" or "salt." If the daily value of sodium listed in the table is 10% or less, the product is considered low in salt.
To help reduce added, unnecessary salt:
- Cut down on prepared and processed foods
- Eat more fresh vegetables and fruit
- Reduce the amount of salt you add while cooking or baking
- Experiment with other seasonings, such as garlic, lemon juice and fresh or dried herbs
- Avoid using commercially softened water for drinking or cooking
- Look for the Health Check™ symbol on foods. Health Check is the Heart and Stroke Foundation's food information program, based on Canada's Food Guide, your assurance of foods that are lower in salt, fat and sugar.
Last reviewed April 2007.
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