How to shake the salt habit
We all need some sodium in our diet to maintain good health. But eating too much may raise blood pressure and increase the risk of heart disease in some people.
Salt, sodium — what’s the difference?
Sodium is a mineral that is essential in our diet. The body requires a small amount of sodium to be healthy, but most people eat too much. Sodium is an ingredient in table salt, and is also found in additives and preservatives, such as monosodium glutamate (MSG).
Salt usually refers to common white table salt, which is a mixture of 40% sodium and 60% chloride. Table salt is also called sodium chloride.
How much is too much?
According to the Institute of Medicine, the adequate intake (AI) for sodium is 1,200 mg per day. This is the amount that our body requires for normal functioning. Most Canadians consume much more than this.
The salt we shake onto our meals or add to our cooking accounts for only about 10% to 15% of the sodium we consume. An astounding 75% to 80% comes from eating processed foods. That’s because salt is added to almost all processed foods as a preservative and a flavour enhancer.
Salty dogs
The following foods are particularly high in sodium, so they should be eaten in moderation. You can also look for “lower sodium” or “unsalted” versions:
- Salty snacks like pretzels, chips and packaged popcorn.
- Foods containing monosodium glutamate and other preservatives made from sodium.
- Processed and packaged foods, including canned goods, frozen meals, processed meats (hot dogs, salami and luncheon meats, bacon, ham, corned beef), pickles and olives.
- Condiments such as barbecue sauce, ketchup, mustard, gravies and salad dressings.
Strategies for losing your salty tooth
Follow these strategies when you’re trying to reduce the amount of salt you eat.
- Do it gradually. It takes a couple of months for your taste buds to adjust. By cutting back a little at a time, you’ll hardly notice the change.
- Use other flavourings. Cook at home more often, using enhancers such as flavoured vinegars, lemon and lime juice and zest, fresh garlic, ginger and herbs, chipotle peppers, black pepper and other spices.
- Read labels. Prepackaged foods list the sodium content in the Nutrition Facts panel. Remember to adjust that amount if you eat more than the stated serving size.
- Eat in more often. Foods prepared in restaurants are often high in salt. By cooking more meals yourself, you can control the ingredients that you choose and the amount of salt that you add.
| Instead of this high-sodium food… |
Choose this lower-sodium option… |
| Soups made with bouillon cubes or canned stock |
Soups made with low-sodium bouillon cubes or home-made stock |
| Processed cheddar cheese, parmesan or feta |
Mozzarella or Swiss |
| Sea salt, rock salt, kosher salt or table salt |
Garlic powder or spice mixes |
| Caesar, Greek or taco salad |
Fruit, mixed green or spinach salad |
| Ketchup, mustard or mayonnaise on sandwiches or burgers |
Tomato, cucumber or lettuce on sandwiches or burgers |
| Regular butter or margarine |
Becel Salt Free margarine |