++ Doesn't it seem like nutrition recommendations go in cycles? We've had cycles on fats in general, saturated fats, trans fats, sodium, carbs in general, sugars, fiber, etc. Now, sodium is on the hot seat again. You need a little in your diet to help nerves function properly and body fluids get to where they belong. However, most Americans get more than they need, and so do people in other technological societies. That leads to fluid retention, which can worsen health problems like high blood pressure, a big contributor to heart disease and strokes.
How much do you need? The 2010 Dietary Guidelines for Americans recommends that, in general, adults get fewer than 2300 mg/day of sodium. High-risk groups should get under 1500 mg/d. You should talk to a doctor about this, esp. if you are in a risk group: family or personal history of hypertension, African-American, and being over age 50 are the most common ones.
How much are we getting? The average for adults in the USA is 3400 mg/d. About 15% of this comes from a combination of 2 sources: what is naturally in food and what comes from your salt-shaker during a meal. The rest is added in processing - for flavor and longer shelf-life, mostly; and because it is a relatively inexpensive way to meet these manufacturing needs.
Who's responding? Governments in several countries are working with the food industry to lower the amount of sodium in processed foods; most notably: the UK (since 2003), Canada, Australia, Finland, France, Ireland, and New Zealand. Several other countries are looking into this, so this list will soon (we hope) be incomplete. In the USA, the Institute of Medicine is working with the food industry on sodium standards. Nearly 20 large companies have already agreed to work toward targets set by NSRI, a consortium of cities, states, health organizations, and food/restaurant companies committed to lowering our sodium intake.
What else can you do?
Use the nutrition facts panel on food labels to compare foods before you buy.This information is also available at many restaurants and fast-food chains.
Cook more at home, from scratch (or almost scratch).
Eat more fruits and vegetables and fewer processed foods.
Cut back on ketchup, soy sauce, and other condiments.
Keep on eye on portion size.
(The current video featured on the Kids Eat Right Page offers more ideas.)
Start now: This could be a good resolution for you in the new year. Decide on a small step to take right now to lower your sodium intake and add a new little step monthly.
Happy New Year!
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