Salt and Sodium: Not the same
By Heidi Stevens
WIN for Alaska, Inc. Wellness Consultant

Salt and sodium are often used interchangeably when talking about nutrition and diet. It is important to note that salt, the white seasoning we shake onto our food, is not the same thing as sodium; however, sodium is found in salt.

Confused yet? Sodium is an essential mineral which, in combination with chloride, makes up the famous table salt we love so much. Sodium plays a vital role in maintaining a balance in our body, although in many situations (overuse, poor health, and chronic disease) sodium becomes an unhealthy additive.

Why should salt be limited in the average American diet? Sodium occurs naturally in food and aides in several body functions. Under normal circumstances, the body uses and regulates sodium fairly efficiently. The Merck Manual (medical dictionary) states that in a healthy, risk-free individual, sodium helps maintain proper fluid balance in the body; regulates blood pressure; aids in nerve conductivity; and promotes muscle activity.

When used in excess or by individuals with health-risks for, or who are already suffering from, chronic diseases, sodium can make a bad situation, worse. According to the American Dietetic Association, about 65 million Americans over the age of six are affected by high blood pressure which can lead to more serious conditions such as heart disease, stroke and kidney failure. Unfortunately, most people have no idea that they are even at risk. It is very important to know your family history and to get regular check-ups from your physician.

You can lower your risk of high blood pressure and heart disease if you are proactive in your personal health and wellness. This means becoming educated or increasing your knowledge regarding personal health; becoming aware of all risk factors; getting regular check-ups with your physician; reading labels; eating a well balanced diet that is low in sodium; and being open to positive changes in your health and well being.

How can I be a better salt sleuth?
The average American should limit their sodium intake to 1500 mg or less. Consider your daily sodium intake. How much can you find in your diet?

To get a better idea how much sodium is found in salt, the American Heart Association provides the following sodium content information.

1/4 teaspoon salt = 575 mg sodium
1/2 teaspoon salt = 1,150 mg sodium
3/4 teaspoon salt = 1,725 mg sodium
1 teaspoon salt = 2,300 mg sodium
1 teaspoon baking soda = 1000 mg sodium

Learning to read and understand nutritional labels is also an important part of health education. Sodium can be found in many processed foods and also in foods that claim to be healthful. For example, boxed convenience rice has 1600 mg of sodium per 1 cup! And, an average can of chicken noodle soup contains about 1160 mg of sodium.

Below are some helpful ways to cut the amount of sodium in your diet:

1. Follow the DASH (Dietary Approaches to Stop Hypertension) diet.

2. Move the salt shaker away from the table.

3. Read and compare nutritional labels and look at how much sodium a product contains.

4. Limit processed or convenience foods.

5. Substitute herbs and spices for salt and salt substitutes.

6. Go easy on condiments that are high in sodium.

7. Rinse added salt off your canned and frozen foods.

8. Eat a diet that is high in fruits and vegetables.

Sources: American Heart Association http://www.americanheart.org/presenter.jhtml?identifier=4708