Salt: How Much is Too Much?
According to Statistics Canada, the excessive amount of salt being consumed by many Canadians could be putting a strain on their health. Shawn Nisbet addresses the great salt debate and considers how much is too much.
In September 2009, the Centre for Science in the Public Interest released a report entitled ‘Salty to a Fault,’ stating that excess sodium “likely kills more Canadians every year than any other chemical substance.”
It’s all about balance
There’s no doubt it. We consume far more sodium chloride (NaCl, alias table salt) than we need. The average person consumes between 2,500 and 5,000 milligrams per day. The minimum recommended requirement is about 500 milligrams per day, or about one-quarter teaspoon. The new recommended adult dose is 1,200 to 1,500 milligrams a day, or ¾ of a teaspoon.
About one-third of the population is salt-sensitive, which means reduced sodium consumption could prove beneficial in battling high blood pressure, a condition associated with coronary heart disease, stroke, heart failure and kidney failure. Moreover, a 2001 National Health Lung and Blood Institute study showed salt sensitivity increases the risk of death even for those with normal blood pressure.
If our bodies require 1200 to 1500 mg a day, is salt the true enemy? Or is the true enemy the amount and kind of salt we are consuming? Salt and water have a symbiotic relationship. If life emerged from the sea, it’s hardly surprising that humans and animals utilize both water and salt.
Salt and the human body
Human blood contains about 0.9% sodium chloride. That’s about 9,000 parts per million, or about nine times the maximum salinity level set by regulators for drinking water.
Sodium and chloride are both electrolytes. They’re not metal, but they conduct electricity through water and allow electrical nerve impulses to pass from cell to cell. The human body cannot function without these electrolytes. If the balance of water and salt is upset, muscles don’t work together, the heart can’t function properly, and we can’t concentrate. The nervous system goes a bit haywire!
Low sodium levels (hyponatremia) make people feel nauseous or lethargic, then disoriented and agitated, before developing seizures. In acute cases, this can lead to coma. Today we consume far too much processed and fast food. This continuous intake of flavouring and preservatives hidden in these foods is a real health concern.
How does excess salt cause high blood pressure?
Every grain of salt retained in the body carries with it 20 times its weight in water which increases the amount of fluid in circulation. If you think of the blood vessels as piping, as you push more fluid through them, the pressure goes up. It’s that simple.
There is substantial evidence that reducing your sodium intake to 1200 to 1500 mg a day, as well as eating a healthier diet full of vegetables and fruits, and reducing your intake of process and fast foods, could lower your blood pressure and improve your cardiovascular health.
Even if you are not a potato chip and pretzel junkie, you’re probably eating more salt than you realize. Sodium, the main ingredient in table salt, can hide in places you don’t suspect: ketchup, frozen dinners, instant hot cereals, salad dressings, canned soups, antacids, laxatives, cough remedies and some medications.
How does Canada fare?
In July 2009, a report released by World Action on Salt – a British-based group established in 2005 to help reduce global salt intake – found that sodium levels in a selection of processed and fast foods tended to be higher in Canada than other countries.
The report found that for every 100 grams of Kellogg’s All Bran sold in Canada, there was 861 mg of sodium – the highest level of any country surveyed. In the United States, 100 grams of All Bran contained 258 mg of sodium.
How much sodium can you have at each meal?
• If your daily intake of sodium should be 1200 to 1500 mg, each meal should contain only 500 mg of salt.
• If you eat two snacks a day, breakfast, lunch and dinner should contain approximately 400 mg of salt and each of your snacks approximately 100 mg.
Helpful hints to limit your sodium intake
• Eat more fresh fruits and vegetables – their sodium content is negligible
• Choose fresh or frozen items over canned
• Eat only unsalted nuts and avoid salty snacks such as chips and pretzels
• Look for low- or salt-free products
• Season food with herbs and spices instead of salt
• Be patient: your tongue has to get used to the healthier taste!
• Himalayan pink salt is a good choice for your home salt shaker. It contains over 80 minerals your body requires – minerals not usually present in normal table salt.
If you would like more information about how to improve your health through improved diet, contact Shawn Nisbet, Registered Holistic Nutritionist at 416.804.0938 or info@shawnnisbet.com For more information, visit www.shawnnisbet.com
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
