Salt Facts

Salt Facts

Sodium is an important constituent of the gastric juice and is usually found in all the fluids in the body. It is valuable for eliminating acids from the system in general. Sodium keeps other minerals soluble in blood and is involved in muscle expansion and contraction. Most people get too much sodium, which can cause dizziness, water retention and loss of potassium. We all need a small amount of sodium to keep our bodies working properly.

Americans consume too much sodium. High sodium consumption raises blood pressure, and high blood pressure is a major risk factor for heart disease and stroke.Heart disease and stroke are the nation’s first and third leading causes of death.Research strongly shows a dose-dependent relationship between consuming too much salt and raised levels of blood pressure.When salt intake is reduced, blood pressure begins decreasing within weeks on average.Populations who consume diets low in salt do not experience the increase in blood pressure with age that is seen in most Western countries.

Sodium chloride is the chemical name for salt.

The words salt and sodium are not exactly the same, yet these words are often used in place of each other. For example, the Nutrition Facts Panel uses “sodium,” whereas the front of the package may say “low salt.”

Ninety percent of the sodium we consume is in the form of salt.

Many of us eat about 3500 milligrams (mg) of sodium every day. Almost one-fourth of that comes naturally in our food. The rest is added at the table with the saltshaker or is added when foods are made or processed. Salt is sodium chloride. All of us should be aware of the amount of salt in our diet. It is very important for those of us that have heart disease, kidney disease, high blood pressure, liver failure, or long-term steroid use. Your doctor will tell you how much salt you can have in a day.

Help lower your blood pressure. 
Help prevent your body from keeping extra water and fluids. 
Help the meds you take work better. 
Decrease your risk for kidney stones and bone loss. 

Tips to cut major sources of salt from your diet. 
Use fresh foods.
Use frozen foods that are plain and nothing added.
Use canned goods that are “with no added salt”.
Use fresh chicken, fish, and lean meat. Avoid canned or processed meats.
Use herbs spices, and salt-free seasoning blends when cooking and at the table.
Cook rice, pasta, and hot cereal without salt.
Cut back on instant or flavored rice, pasta, and cereal mixes.
Choose “convenience” foods that are low in sodium.
Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings.
Rinse canned foods, such as tuna, to remove some sodium.
Look for low-sodium, reduced-sodium, or no-salt-added foods.
Choose ready-to-eat breakfast cereals that are low in sodium.
Avoid commercially processed, high sodium foods