Whole grains such as quick cooking oats rather than processed grains such as instant oatmeal.Fresh vegetables rather than canned vegetables, pickles or vegetable juices.Because ingredients such as salt, MSG and sodium nitrate are added to natural foods when they are processed, choosing less processed foods will lead to decreased sodium in the diet. By cooking at home you can control the amount of sodium you add to food as well as use herbs and spices for flavour rather than salt. Salt is cheaper to use than higher-quality flavourings, so food manufacturers and restaurants add a lot of it to their foods. There are several steps you can take to reduce the amount of sodium that you consume. What can I do to reduce the amount of sodium in my diet? On average, Canadians consume about 3,400 mg of sodium each day. This decision should be made by the individual and their health care provider. Limiting sodium to 1,500 mg/day may be useful for people who are at increased risk for hypertension or stroke. This is equal to about one teaspoon of salt. Health Canada recommends an upper limit of 2,300 mg/day for people who don’t have - or are not at risk for - hypertension. What are the recommendations for sodium consumption? Reducing sodium intake can help prevent hypertension (high blood pressure) and can lower blood pressure in people who already have hypertension. High sodium diets are associated with an increased risk of heart disease, stroke, heart attack, heart failure and kidney disease. A high sodium diet is also associated with an increased risk of stomach cancer. With greater blood volume the heart has to work harder, the tiny blood vessels of the kidneys are damaged and more pressure is put on blood vessel walls leading to increased blood pressure. High sodium intake increases the amount of sodium in the bloodstream, which draws water into the blood and increases its volume. What are the health risks of consuming too much sodium? Note that all forms of salt contain the same amount of sodium by weight! Table salt, sea salt, kosher salt and fancy salts like "fleur de sel" or pink Himalayan salt.Highly processed snack foods such as potato chips, popcorn, crackers, nachos and pretzels.Sauces (e.g., soy sauce, BBQ sauce, Teriyaki sauce). Condiments such as ketchup, mayonnaise, mustard, olives and pickles.Highly processed meats such as deli meats and sausages.Frozen meals such as frozen dinners, frozen pizza and frozen patties (vegetable and meat-based).Canned foods including soups, beans and vegetables.Fast foods such as pizza, burgers and hot dogs.Ten to 15% is added at home during food preparation or from the salt shaker at the table.įoods that contribute significantly to our sodium intake include: In Canada, about 75% of sodium intake comes from processed foods and takeout/restaurant foods. The vast majority of excess sodium consumed in the world is from these sodium additives, not from the natural foods themselves. Sodium additives include salt (sodium chloride), preservatives such as sodium nitrate and flavour enhancers such as monosodium glutamate (MSG). When these foods are processed into canned vegetables, pickles, canned beans, deli meats and other foods, sodium is added to enhance flavour and prevent spoilage. Plant foods (e.g., fruit, vegetables, grains and beans) and meats and seafood (e.g., beef, pork, chicken and fish) naturally contain very little sodium. Most food contains sodium, but the amount varies depending on the food. We get the sodium our bodies need from the foods and beverages we consume. What are the sources of sodium in the diet? It is found throughout our body and plays a role in basic bodily functions that include the regulation of blood pressure, the contraction of muscles and the firing of nerve cells. Sodium is a mineral that is essential for life.
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