Barbara McGaw | More flavour, less salt!

Pressure buss pipe! But it nah fi buss yuh heart! Each year, on World Hypertension Day, we are reminded of our risk of high blood pressure, especially from eating too much salty foods. High blood pressure, also known as hypertension, is often called the “silent killer”because it often has no obvious symptoms. In Jamaican cuisine, salt is found in many products and used to “add flavour” and prevent foods tasting “fresh”. As such, what better way to highlight its importance than through Salt Awareness Week, being observed from May 12 to 18 under the theme,”Measure Your Blood Pressure Accurately, Control It, Live Longer.”

THE POWER OF SODIUM/SALT: THE GOOD AND THE BAD

The terms “salt” and “sodium” are often used interchangeably, but they are not the same. Table salt is known scientifically as sodium chloride (NaCl), but it is sodium that plays a critical role in the body. Sodium helps to regulate blood volume, blood pressure, water balance and pH levels. It also supports muscle contractions and the transmission of nerve impulses.

Sodium occurs naturally in foods but has become a commonly added ingredient, serving several functions in curing foods, baking, thickening, moisture retention, flavour enhancement, and food preservation. However, added sodium has become so widespread in modern diets that excessive consumption is now a serious health concern. Also, many Jamaicans frequently consume high sodium foods, such as fast foods and processed meals that can train taste buds to crave salty foods leading to dangerously high sodium intake.

Research shows that excessive sodium consumption is a major risk factor for hypertension. The risk of heart failure and other comorbidities significantly increases with hypertension, especially when it is uncontrolled, leading to premature deaths and disability worldwide.

How Much Salt is Too Much?

The World Health Organization (WHO) and American Heart Association (AHA) recommend consuming less than two grams of sodium per day – roughly one teaspoon of salt. This total includes sodium naturally found in foods and any added during preparation or processing. Unfortunately, most people consume nearly twice this recommended amount.

Reducing sodium intake can dramatically lower blood pressure and reduce the risk of fatal heart events. In Jamaica, the first phase of a salt study commissioned by the Ministry of Health and Wellness (MOHW), headed by Professor Trevor Ferguson of the Caribbean Institute for Health Research, found that two-thirds of Jamaicans consume approximately 3.6 grams of sodium daily – almost double the recommended limit.

Other findings from phase one of the study show:

• 73 per cent of males have higher than recommended levels of sodium intake, with prevalence highest among men aged 45-54 years.

• 60.7 per cent of females have higher than recommended levels of sodium intake, with prevalence greatest among those 35-44 years.

The 2016/2017 Jamaica Health and Lifestyle Survey III similarly found that one in three Jamaicans is hypertensive, and two-thirds have elevated or pre-hypertensive blood pressure levels.

Given these alarming statistics, it is crucial to take action to reduce sodium and salt intake in an effort reduce hypertension and cardiovascular disease across the population.

Remember: Regular blood pressure testing is essential for early detection and management. The earlier you know your numbers, the better your chances of avoiding a heart attack, stroke, or other serious complications. Visit the Heart Foundation of Jamaica (HFJ) or your nearest health centre for blood pressure screening and heart health advice.

Tips for Reducing Sodium Consumption

While the MOHW alongside organisations like the HFJ advocate for sodium reduction strategies, there are many practical steps each of us can take to cut back on sodium without sacrificing taste:

• Read food labels. Choose foods with less than 10percent of the Daily Value (%DV) for sodium and watch for ingredients like “salts”, “soda,” “sodium,” or “Na.”

• Snack smart. Opt for low-sodium, sodium-free, or unsalted versions of your favourite snack.

• Eat more fresh fruits and vegetables. These are healthy food choices as they’re naturally low in sodium and rich in potassium, which helps lower blood pressure. Avoid those with added salt or sodium.

• Cook at home. Home-cooked meals allow you to control how much salt is added. Foods available at many popular fast food and dine-in restaurants are high in sodium.

• Be mindful when dining out. Request meals without added salt, salty sauces or dressings. Ask for low salt or salt free condiments.

• Limit ultra-processed foods. Many pre-packaged and fast foods, including packet soups, sauces, baked goods, and instant meals, contain a lot of salt and sodium.

• Flavour creatively. Many packaged sauces and seasonings (e.g. soy sauce, ketchup, jerk seasoning) are loaded with sodium. Use fresh herbs, spices, citrus, and no-salt seasoning blends instead.

• Choose fresh meats. Avoid processed, salted and smoked meats and always check labels for salts or sodium additives.

• Rinse foods canned in brine. Wash canned beans, peas, and vegetables under running water to reduce sodium from brine.

• Handle salted foods properly. Soak and rinse salted meats, fish and vegetables thoroughly with fresh water before using. Also, cook using fresh water to reduce salt content.

Celebrate Flavour and Health!

This Salt Awareness Week let’s celebrate the joys of meals that define our cultures, memories, and well-being by making them healthier. Last, take the first and most important step toward a longer, healthier life: Measure your blood pressure accurately, control it, live longer!

Barbara McGaw is the project manager for the Heart Foundation of Jamaica’s food policy programme. Send feedback to columns@gleanerjm.com and ghapjm@gmail.com.