Be Sensible About Sodium
Sodium is a mineral, essential to the body. It is needed to regulate blood pressure and blood volume. It also aids the proper functioning of nerves and muscles. The National Research Council, which sets the RDAs, has established a safe and adequate range of sodium intake for American adults at 1,100 to 3,300 milligrams per day. Surveys indicate Americans are in no danger of suffering a shortage of sodium. Estimates of average sodium intake in America range up to 5,000 milligrams a day.
Sodium came into the limelight after it was found to be linked with high blood pressure in some people. Sodium alone does not cause hypertension. Researches have shown that a number of factors come into play. High blood pressure does not have only one sole cause, but can have multiple factors causing it. Factors causing blood pressure vary from person to person in their degrees and extents. Genetic tendency for high blood pressure or sodium sensitivity can be inherited in some. High salt or sodium intake in the diet causes high blood pressure in these people which means there are salt sensitive people. Likewise, there are others who consume all the sodium they want and yet have no adverse effects on their health. These are salt insensitive people. How else can we explain the low incidence of blood pressure among the Japanese who consume high sodium foods in the form of various kinds of sauces. Unfortunately, there is no test for sodium sensitivity until you land up with hypertension. The advice then would be, not to avoid sodium but have moderate sodium consumption.
High salt intake also drains out the calcium from bones and promotes bone breakdown. Thus, eating too much salt can be a hindrance to a sturdy skeleton and its wise to restrict salt and high sodium foods from people with joint pains and bone problems. Research has found that postmenopausal women with a high-salt diet lose more bone minerals than other women of the same age.
Food Sources of Sodium
Sodium occurs naturally in a wide variety of foods such as dairy products, eggs, meat, beans, poultry and vegetables. During food processing, sodium is added to the food in the form of ingredients used to enhance flavor or act as preservatives or emulsifiers. Salt is sodium-chloride. It is one such ingredient which is 40% sodium and serves a variety of purposes in foods. Other sodium-rich ingredients feature the word sodium on food labels: monosodium glutamate is a flavor enhancer, sodium benzoate is a food preservative, sodium caseinate is a thickener and binding agent. These names are listed on food labels in the ingredient list of packaged foods that contain them. Other sources of sodium include condiments, seasonings and sauces such as soy, steak and barbecue sauces, catsup, relishes and bouillon cubes. Manufacturers today are introducing sodium-reduced versions of many of these items.
Sodium rich foods which should be avoided are processed meats, fast foods, canned soups & vegetables & bakery items.
Cook with Less Salt
Low sodium cooking with less salt added during cooking is a good idea. Low sodium recipes can be made if you flavor foods with spice seasonings and natural herbs like basil, oregano, rosemary, thyme rather than adding top salt at the table. Herbs and spices contain phytochemicals and antioxidants which promote good health and wellness. Sodium substitutes are generally high in potassium and desirable in hypertension or people with high blood pressure. However, you need to be careful if you have edema (water retention) or kidney problems.
