Download Halt the Salt - Miami Valley Hospital

Halt the Salt
By Joan Wire, Registered Dietitian, and Jennifer Walker and Rebecca Eastep-Fuller, Dietetic Interns
Salt (sodium chloride) is used in every-
• When dining out, ask your server to
• Look for low-sodium recipes like the
day foods not only to increase flavor but
prepare items without salt. Keep
one on the next page. Experiment
also to prolong shelf life. But too much
foods simple by “holding” special
with modifying favorite recipes so
salt can be hazardous to your health.
sauces and toppings or asking for
they contain less salt.
Here are some tips for avoiding too
them on the side. Order grilled,
much salt in your diet.
baked, or broiled foods without
• Always taste your food before picking
seasonings or sauces. On sandwiches,
“The American Heart Association
up the saltshaker. Better yet, remove
try fresh vegetables to add flavor.
compiles an annual list of the top
the saltshaker from the dinner table
• Spice things up with “salt-ernatives.”
10 major advances in heart disease
to reduce the urge to use it.
• Read food labels and opt for items
Opt for fresh lemon juice on fish or
and stroke research. Included on
vegetables to add flavor. Use spices
the 2007 list was
that say low- or reduced-sodium or
including basil, cilantro, chili powder,
sodium-free. On a food label, “low
cinnamon, dill, garlic, ginger, nutmeg,
sodium” means 140 mg or less per
oregano and parsley. Try fresh fruits
found a 25 per-
serving. “Lower (or reduced) sodium,”
and vegetables, such as citrus fruit,
cent reduction in
means at least 25 percent less
jalapeno peppers and onions to
heart disease in
sodium per serving than the regular
enhance a meal’s flavor. Avoid using
patients with a
product.
spices that contain the word “salt” in
• Choose fresh or plain frozen vegeta-
the title such as onion and garlic salt.
bles. If unable to purchase “no-sodium”
Consider salt substitutes, but due to
canned vegetables, rinse them to
their potassium content, check with
reduce their sodium content. When
your doctor first.
choosing frozen entrées, choose
a study that
low-salt intake.”
Mukul
Chandra, MD
Mukul Chandra, MD, is director of Preventive
Cardiology, MVH, and an assistant professor
at Wright State University Boonshoft School
of Medicine.
items that contain less than 600 mg
of sodium per serving.
P R O H E A LT H | H E A LT H T I P S
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Salty Talk
For more on the effect of sodium in the diet, ProHealth turned
What are the sources of sodium in our diet?
to Christina Andulics, RD, a clinical dietitian at Miami Valley
The largest amounts of sodium in a person’s diet come from
Hospital. She currently works in the Cardiovascular Intensive
processed foods, such as canned soups, canned vegetables,
Care Unit.
canned meats, frozen dinners, salad dressings, sauces, condi-
Why does the body need salt?
The sodium in salt, along with potassium, helps the body
maintain normal cell function and fluid balance. Too little
sodium in the blood can keep the body from working properly;
but too much sodium can lead to health problems such as
fluid retention or hypertension, which increases the risk for
ments and lunch meats. Manufacturers often add “hidden”
forms of sodium to foods including ingredients such as MSG,
baking soda, baking powder and sodium nitrates/nitrates.
Restaurant meals, including fast food, often contain large
amounts of sodium. Smaller amounts are added during cooking
or at the table. About 12 percent occurs naturally in foods.
heart disease and stroke. The kidneys regulate the amount of
Give an example of a fast-food meal that contains more than the
sodium kept in the body.
recommended daily amount of sodium.
How much salt is too much salt?
The American Heart Association recommends adults have no
more than 2,400 mg of sodium per day (1 teaspoon of salt).
The average American consumes between 4,000-6,000 mg
per day. Our bodies need only 1/4 teaspoon per day to
function normally.
A Burger King® Whopper® with cheese (1,450 mg) + Large
French Fries (990 mg) has 2,440 mg of sodium.
Many single-meal items exceed a person’s daily amount
of sodium. For example, Arby’s® Classic Italian Sub has
2,612 mg of sodium; Arby’s French Dip and Swiss has 3,397 mg
of sodium.
The majority of fast-food items have a significant amount
How/why does sodium increase hypertension?
of sodium – even the healthier options like salads and grilled
Sodium in the blood attracts and holds water — therefore
chicken. The best way to help lower your sodium intake is to
increasing blood volume. Increased blood volume can make
just cut down on your fast food.
your heart work harder to move more blood through the
vessels, causing an increase in pressure in your arteries.
Spicy Shrimp Ceviche with Cilantro
Yield: 8 servings (serving size: 1/2 cup)
1 pound peeled large shrimp, cooked
1/4 cup fresh lime juice
1/4 cup chopped fresh cilantro
1 garlic clove, minced
2 chopped scallions
1 diced red bell pepper
1 cup chopped peeled jicama
3/4 cup orange sections, chopped
1 jalapeno pepper, seeded and minced
Combine ingredients; chill at least one hour.
Serve cold.
Nutritional (per serving):
Calories 80, Total Fat 1 g, Saturated Fat 0 g,
Cholesterol 111 mg, Carbohydrate 6 g, Fiber 2 g,
Protein 12 g, Sodium <100 mg.
Source: Health Magazine, December 2007
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SPR I NG 2008 | MIA MI VALLEY HOSPITAL