Taking Sodium Seriously

Calories, fat, and carbohydrates tend to steal the show when it comes to the numbers we pay attention to on nutritional labels. But there is another figure worth thinking about: sodium. With the high number of processed foods, premade meals, and items meant to last months in the pantry or freezer, it’s easy to get too much sodium.

Our bodies need sodium to function—it helps maintain fluid balance, transmit nerve impulses, and make our muscles contract and relax. The American Heart Association recommends the average adult consume less than 2,300 mg. of sodium a day. In terms of table salt, that’s one teaspoon. But all we really need to live is 500 mg., which is a little less than a quarter of a teaspoon, says Lynda Binius Enright, a registered dietician and owner of Twin Cities-based Be Well Nutrition Consulting.

Getting more than the recommended daily amount of sodium over a long period of time can lead to such problems as high blood pressure, heart disease, stroke, kidney disease, or osteoporosis. Although getting too little is detrimental as well, on a normal diet, that should not be an issue, says Abbie Minnichsoffer, a registered dietician and personal trainer at Life Time Fitness in Woodbury. “Too much is more of the problem,” she says.

Simple is Better
When Enright sees someone with a diet that includes 4,000 mg or so of sodium a day, it tells her something—that person isn’t getting a lot of fresh food. Sodium is a lot more prevalent in processed foods than fresh alternatives.

The best way to keep your sodium in check is to eat simply. This doesn’t mean fast or easy—instead, it means preparing foods in simple ways and eating as few processed items as possible. “Food in a package or in a box has had a lot of things done to it, and that just increases the sodium,” Enright says.

Maureen Nagle, a licensed nutritionist and owner of Nutritional Resources, located in south Minneapolis, explains that the salt in frozen dinners and canned foods plays the role of preservative. “It’s better to put a little salt on tenderloin or chicken because that’s a much more natural and moderate way to get it,” she says. And there are plenty of foods that sodium is naturally found in: meats, dairy products, and even vegetables.
Restaurants are another source of sodium-filled foods. Fast food is a no-brainer. But dining at sit-down establishments has the potential to give you more sodium than you might expect. “Even at a good restaurant, a meal can easily have a full day’s worth of sodium in it,” Enright says.

Salt and Your Body
The kidneys process sodium and work to maintain the amount you need. They store it when you’re not getting enough and excrete it when you have too much. Should you have too much sodium in your system and the excess can’t be processed, it builds up in the bloodstream. This causes you to retain water and increases your blood volume. Then, the heart has to work harder to pump blood, which increases blood pressure.

You might wake up the next morning and notice you’re a pound or two heavier because your body has held on to that water. If you get back on track with the proper amount of sodium, your body will correct itself within a day or two. It’s your body’s job to work to stay in equilibrium, Enright says.

How increased sodium levels affect the body depends on the individual and his or her health, Minnichsoffer says. But continually getting too much can lead to problems associated with hypertension.

Be Smart
Despite the myriad sources salt can come from, there are ways to make sure you’re maintaining a good amount. The experts offer their tips and advice:

+ Strive for Balance
“It’s not realistic that people are never going to eat processed foods,” Nagle says. The best way to deal with this is balance sodium-filled items with those that aren’t. For instance, if you’re planning on eating out for dinner, avoid those high-in-salt lunch items such as a Soup at Hand or a Lean Cuisine, and go for whole grains and fresh fruits and vegetables.

+ Explore other Flavors
Benjamin Heinz, a registered dietitian and owner of Twin Cities Fitness, recommends not using additional salt on your food. “The average American will most likely meet, and even exceed, their sodium needs through the food they eat,” he says. “Use pepper instead.” Fresh herbs and spices are always good options.

+ Water is Your Friend
Make sure you’re getting enough water (eight glasses a day) so that your system can clear itself of excess sodium. Another good use for water: If you use canned vegetables, rinse them thoroughly, Heinz suggests.

+ Taste First, Then Salt
See if you really need more salt for flavoring before automatically sprinkling it on. And, if you’re one to add a lot of salt, try weaning yourself off it. After a few weeks of not using salt, your taste buds will be completely happy without it, and you’ll enjoy the natural flavors of your food. 

+ Opt for Lean, Unprocessed Proteins
The more natural you eat in the meat department, the more your body will stop craving the processed ones, and they’ll even stop tasting good. Same goes for processed food in general, Nagle says.

+ Speak Up
If you’re dining out, ask the chef to prepare your meal without salt, Heinz recommends.

+ It’s OK to Use Fat
Healthy fats such as olive oil will help add flavor. And good fats can increase metabolism and even help with weight loss, Nagle adds.

+ Read Labels
Start looking at sodium on the nutritional facts in addition to calories, fat, and cholesterol. And keep the target number of 2,300 mg. in mind. Also, look for the reduced-sodium or low-sodium options at the grocery story.

Measuring Milligrams Although some foods have a distinct salty taste or even visible salt flakes that give away their sodium levels (French fries and pretzels, for instance), other foods that contain a high amount of sodium aren’t so obvious. Pickles, olives, sausage, canned foods, hot dogs, ham and other cold cut lunch meats, condiments, salad dressing, and boxed or frozen meals all fit into this category. Here are some other menu items and their sodium counts: + One package of ketchup from a fast food restaurant (9 grams): 230 mg. + Two tablespoons Hidden Valley Ranch Light dressing: 290 mg. + One tablespoon of soy sauce: 900-1,000 mg. + Two slices of bacon: 290 mg. + One Oscar-Mayer beef hot dog: 461 mg. + Lean Cuisine Glazed Chicken meal: 500 mg. + Plain bagel from Bruegger’s: 560 mg. + Six-inch turkey sandwich from Subway: 1,000 mg. + McDonald’s grilled chicken sandwich: 1,190 mg.