Posted on: Wednesday, September 15, 2004

SHAPE UP
Reduce your salt intake

By Charles Stuart Platkin

Recent U.S. dietary guidelines suggest we consume no more than 2,300 milligrams of sodium a day, while the Institute of Medicine recommends as little as 1,500 mg per day (the equivalent of 2/3 teaspoon of table salt).

Sodium has been linked to an increase in blood pressure, which increases the risk for stroke, aneurysm, heart failure and kidney damage. One in three Americans have high blood pressure.

"It's clear that following a lower sodium diet would be helpful for everyone," says Dr. Myron H. Weinberger, professor of Medicine at Indiana University Medical Center.

Americans consume 4,000 to 6,000 mg of sodium per day. Here are a few suggestions to reduce sodium intake:

• Spice it up. Even though salt, or sodium chloride, is only about 40 percent sodium, and only 10 percent to 20 percent of our sodium intake comes from the saltshaker — we still need to cut down.

Try lemon juice or blends of herbs and spices such as fresh garlic, black pepper, ginger and parsley. Use low-sodium broths and flavored vinegars to enhance foods. And there are some great salt substitutes, including Mrs. Dash or AlsoSalt.

• Condiment culprits. Did you know that one tablespoon of soy sauce contains nearly 1,000 mg of sodium? A tablespoon of ketchup is considerably lower — around 200 mg — but that's still high. Other offenders include barbecue sauce, soup mixes and tenderizers.

Put a lid on it

Many snack foods including crackers, popcorn, pretzels, chips, nuts, seeds and pickles, are on the high end of the sodium spectrum. Cheetos Cheese Puffs, for example, have 370 mg of sodium per ounce. Choose unsalted versions when possible, or stick to fresh snacks like fruits and vegetables.

Many canned foods, including soups, tuna, vegetables and vegetable juices, are also high in sodium. Just half a cup of Campbell's Condensed Chicken Noodle Soup has 890 mg. To reduce your sodium intake, choose fresh or frozen instead.

Sodium is also used as a preservative in cured foods like franks, bacon or deli meats. One Ball Park beef frank has 620 mg, and three slices of Hebrew National soft salami have 420 mg. Even 2 ounces of sliced turkey can have more than 400 mg. To cut down, use fresh meats and poultry or buy low-sodium versions of cured meats.

Read food labels

To be labeled low sodium, foods must have fewer than 140 mg per serving. Those with 35 mg or less earn the label "very low sodium." Foods with 0.5 mg or less are considered "sodium free."

Buy "healthy" versions of salt-laden foods like soups, pasta sauces and lunch meats. Food can't be labeled "healthy" if the food contains more than 480 mg of sodium per serving.

Charles Stuart Platkin is a nutrition and public-health advocate.