Paul Wright | Shining the spotlight on salt

Paul Wright /Guest Columnist

The World Salt Awareness Week is being observed May 13 to 19 under the theme, ‘It’s Time to Shine the Spotlight on Salt’. Each year, the World Action on Salt, Sugar and Health organises an international ‘World Salt Awareness Week’ to help raise awareness of the damaging effect of too much salt to our health. What makes the week even more special is that it has moved from March to the third week of May, to align with World Hypertension Day, which is recognised annually on May 17.

The words “salt” and “sodium” are often used interchangeably, but note, they are not the same. Salt is a crystal-like compound that is abundant in nature. It is what we add to our food when we reach for the salt-shaker, and it is comprised of 40 per cent sodium and 60 per cent chloride. Sodium is a mineral that is naturally occurring in a variety of foods such as celery, beetroot, meat, milk and milk products. It is even in our drinking water, though the amount varies depending on the source.

GOOD AND BAD SODIUM

Sodium regulates blood volume, blood pressure, osmotic equilibrium (water balance), and pH levels in our bodies. Our musculoskeletal and nervous systems require a small amount of sodium for muscles to contract and nerve impulses to be conducted throughout the body. It is estimated that we need about 500 mg of sodium daily for these vital functions.

As a food ingredient, sodium has a wide variety of uses, such as for curing meat, baking, thickening, retaining moisture, enhancing flavour and as a food preservative. Today, sodium has become such a staple in our diet that we are eating a lot of it, fuelled in part by the fact that when salty foods are regularly on the menu, our taste buds develop a preference for them. And of course, when we eat at one of our favourite fast-food restaurants, we very likely consume foods that contain “bucket-loads” of sodium.

Research has shown that excessive consumption of sodium is a major risk factor for developing hypertension or high blood pressure, also known as the “silent killer”, because its symptoms are not always obvious. Hypertension increases the risk of heart failure, stroke, heart attack, kidney disease and blindness – all of which contribute to millions of premature deaths and life-years lost to disability globally. It is one of the major risk factors for heart disease, the leading cause of death worldwide. Too much sodium in the blood can also cause calcium losses, some of which may be pulled from our bones.

HOW MUCH SALT IS TOO MUCH?

The World Health Organization (WHO) and American Heart Association (AHA) recommend that ideally one should aim to eat less than 2000 milligrams/day (which is equivalent to one teaspoon of salt), especially persons living with hypertension. This includes salt already contained in foods as well as added salt. Most people globally consume nearly twice the recommended amount. Reducing salt intake lowers blood pressure and the risk of deadly or disabling heart attacks and strokes.

The 2022 Salt Consumption Knowledge, Attitude and Practices (Salt-KAP) study commissioned by the Ministry of Health and Wellness found that two-thirds of Jamaicans consume about 3.6 grams of sodium per day, much more than the recommended two grams/day. This is a worrying trend. It is therefore not surprising that the 2016/2017 Jamaica Health and Lifestyle Survey III found that one in three Jamaicans is hypertensive and even more concerning is that two-thirds have abnormally elevated blood pressure or pre-hypertension.

TIPS FOR REDUCING SODIUM CONSUMPTION

Though it may seem like the only way to add flavour to meals is with a big pinch of salt, there are so many other ways to ensure your food packs a flavour punch! Even cutting back our sodium intake by 1000 mg/day can improve blood pressure and overall heart health. Here are some quick tips to enjoy the flavours while still maintaining your wellness:

• Read the nutrition facts label – Compare and choose foods to get less than 100 per cent DV or Daily Value. This is the recommended amount of nutrients we should consume or not exceed each day. Also watch for ingredients with the words “soda”, “sodium” or “Na” in its name.

• Choose low sodium or no-salt-added nuts, seeds, and snack foods (such as chips and pretzels) – or snack on naturally tangy foods such as citrus, tomatoes and carrots instead.

• Make sure your diet includes plenty of fruits and vegetables, which contain little or no sodium and are an important source of potassium which lowers blood pressure, such as bananas, oranges, cantaloupe, spinach, avocado and sweet potato.

• Try to prepare your own food at home when you can.

• When eating out, ask that your meal be prepared without salt and request that sauces and salad dressings be served “on the side”, then use less of them. Also, ask if nutrition information is available and choose options that are lower in sodium.

• Try to limit the use of mixes (packet-soup, sauces, pasta mixes, cake mix, flavoured rice, instant noodles, and instant cereals, etc.).

• Use fresh or “natural” foods, seasoning, spices and herbs instead of salt to flavour food when you are cooking. Some examples are thyme, scallion, paprika, lime juice, vanilla, onion, no salt spice blends, mustard, vinegar. Don’t salt food before you taste it; enjoy the natural taste of food and avoid canned/processed foods whenever possible.

• Choose fresh meats, poultry, and seafood, rather than processed varieties. Also, check the package on fresh meats and poultry to see if salt water or saline has been added.

• Many canned foods (tuna, sardines, vegetables, peas and beans) are packaged in “brine”. Rinse these foods under the pipe to reduce the salt.

• Smoked, cured or processed meats, chicken and fish are very high in sodium (pig’s tail, salted mackerel, salt fish, corned/smoked meat, deli slices, sausages, bacon, etc.). Salted meats and fish should be soaked overnight and boiled using fresh water to remove as much of the salt as possible.

Let us also amplify our call for the food industry to do more to reduce the amount of salt they add to our food, including providing us with healthier options, and encouraging the public to make small changes to their eating, cooking and purchasing habits.

Dr. Paul Wright, is a medical practitioner at Heart Foundation of Jamaica. Send feedback to ghapjm@gmail.com and columns@gleanerjm.com