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Enjoy Flavorful Foods While Reducing Dietary Sodium
By: Brenda Richardson, MA, RDN, LD, FAND
IT ISN’T A “NEWS FLASH” TO ANYONE that Americans consume too much sodium in their diet. Daily intake of 3,500 mg of sodium is the average, which is well above the American Heart Association recommendation of about 2,300 mg. It should be added that the ideal limit is no more than 1,500 mg per day for most adults.
A recent study reported in the JAMA Network Open found that sodium intake above the recommended amount raises mortality risks in vulnerable populations. Daily sodium intake beyond the recommended amount also increased the risk for mortality from cardiovascular disease (CVD) and heart failure among historically underrepresented and underserved populations. Researchers suggested providing healthy diet resources and educating people about the harms of sodium.
To assist healthcare providers in offering evidence-based guidance, this article presents an overview of sodium and its impact on overall health. Sources of sodium in foods, interpreting sodium-related food labels, and suggestions for adding flavor are included. The end goal is to aid individuals in achieving a healthy intake of sodium, while enjoying food that tastes great.
SODIUM OVERVIEW AND HEALTH CONCERNS
Sodium is a mineral that supports vital functions. It is regulated by the kidneys and helps control the body’s fluid balance. It also affects nerve impulses and muscle function.
Excess sodium in the bloodstream pulls water into the blood vessels, increasing the amount (volume) of blood inside them. When more blood flows through the blood vessels, blood pressure increases. It is like turning up the water supply to a garden hose — the pressure in the hose increases as more water is blasted through it. Increased blood flow also makes the heart work harder to pump more blood through the body.
Many times, the saltshaker becomes the “villain” for adding dietary sodium. However, apart from table salt, some foods are already loaded with too much sodium. More than 70 percent of sodium consumed comes from packaged, prepared, and restaurant foods due to salt added for flavoring, stabilizing, preserving, and reducing bacterial risk. The rest of sodium in the diet comes naturally in food (about 15 percent), or from salt added when cooking food or to our plates (about 11 percent).
The top 10 sources of sodium in food consumed in the United States include:
- Breads/rolls
- Pizza
- Sandwiches
- Cold cuts, luncheon and cured meats
- Soups
- Burritos/tacos
- Savory snacks (chips, crackers, pretzels, popcorn, snack mixes)
- Poultry
- Cheese
- Egg Dishes/omelets
UNDERSTANDING SODIUM-RELATED NUTRITION LABELS
The Nutrition Facts label on the side or back of a food package can be used to find the amount of sodium in just one serving of the food item, listed in milligrams. The top of the Nutrition Facts label lists the number of servings in the package, as well as the nutritional content of the food per serving.
A list of all ingredients in the food is also included on the package. Check this list for words like “sodium,” “salt” and “soda.” The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus the sodium from any other sodium-containing ingredient in the product. For example, this includes preservative ingredients such as sodium nitrate, sodium citrate, monosodium glutamate (MSG), or sodium benzoate.
Remember to take note of the serving size on the Nutrition Facts label. If your portion size equals two servings of a product, then you are eating twice the sodium listed.
Sodium-related terms you may see on a food package include:
- Salt/sodium-free — Less than 5 milligrams of sodium per serving.
- Very low sodium — 35 milligrams or less per serving.
- Low sodium — 140 milligrams or less per serving.
- Reduced sodium — At least 25 percent less sodium per serving than the item’s usual sodium level.
- Light in sodium or lightly salted — At least 50 percent less sodium than the regular product.
- No salt added or unsalted — No salt is added during processing, but these products may not be salt/sodium-free unless stated.
Remember that sodium levels can vary in the same foods depending on the brand or restaurant.
Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives, and relish can be loaded with sodium. Look for reduced-sodium or lower-sodium versions of these items.
To reduce sodium, buy canned vegetables labeled “no salt added” and frozen vegetables without salty sauces.
SUGGESTIONS FOR FOOD PREPARATION TO REDUCE SODIUM
The following advice for reducing sodium when preparing foods comes from the American Heart Association:
- Use ingredients like onions, garlic, herbs, spices, citrus juices, and vinegars to add flavor in place of some, or all, of the salt.
- Drain and rinse canned beans and vegetables to cut the sodium by up to 40 percent.
- Combine lower-sodium versions of food with equal parts of the regular versions. This trims the salt without substantially altering taste. This works well for broths, soups, and tomato-based pasta sauces.
- Cook pasta, rice, and hot cereal without salt. By adding other flavorful ingredients, the salt likely won’t be missed.
- Grill, braise, roast, sear, or sauté meats. These cooking methods can accentuate natural flavors and limit the need to add salt.
- Taste the food before salting it. For a boost of flavor, add freshly ground black pepper or a squeeze of fresh lemon or lime and sample it again before salting. Lemon and pepper are especially good on fish, chicken, and vegetables.
INCORPORATING HERBS AND SPICES FOR FLAVOR
Further, the American Heart Association notes that when trying to reduce sodium intake, incorporating added flavor is key. Herbs and spices are an excellent way to add depth and complexity to food dishes without relying on excessive salt. Experimenting with a wide range of herbs such as basil, cilantro, parsley, and mint, as well as spices like cumin, paprika, turmeric, and cinnamon can transform the flavor profile of meals.
Consider using herb rubs or marinades to enhance meat dishes. For example, a blend of rosemary, thyme, and garlic can elevate the flavor of roasted meats, while a mix of cumin, coriander, and chili powder adds a kick to grilled meats. Additionally, fresh herbs and spices can provide a burst of vibrant flavors, making low-sodium dishes more exciting.
Some common herbs and spices can make your foods more delicious. Suggestions from the American Heart Association include:
- Basil. Use with any Italian food like meatless lasagna or pasta with red sauce. Basil is great in Thai food like a stir fry with lots of veggies and sprinkled with peanuts, fruit like berries, peaches, or apricots.
- Curry powder. Use with foods like lentil potato stew, breakfast veggie and egg scramble, whole grains like brown rice or quinoa with cilantro, and tuna with celery and no added sugar low-fat yogurt for a delicious sandwich. Note that some curry powder can be hot and spicy.
- Cumin. Use with Mexican foods like black bean salsa or refried beans, fish such as tilapia, especially in fish tacos and root vegetables.
- Rosemary. Use with roasted meats like chicken, pork, lamb or salmon, mushrooms, raw or cooked, whole grain breads, and butternut squash or pumpkin.
- Smoked paprika. Use with egg dishes, spice rubs for meats or even tofu, in a fruit salsa like mango, and tomato sauce. It can be used to add the smokiness of bacon to any dish without the extra fat or salt.
- Thyme. Use with any bean dish, blends well with bay leaves, parsley, or lemon zest, and roasted vegetables.
- Cinnamon. Use with whole grain muffins, waffles, pancakes or breads, and fruit crisps with oatmeal topping. Try on Greek meat dishes like lamb or beef stew with oregano and onions.
SHAKE THE HABIT
Eating less sodium in food and beverages reduces risks for high blood pressure, fluid retention, heart disease, stroke, kidney issues, osteoporosis, and cancer.
Healthcare providers should offer evidence-based guidance for sources of sodium in foods, educating on how to read and understand sodium-related food labels. The end goal is to assist individuals in achieving a healthy intake of sodium while enjoying food that tastes great. By taking proactive steps towards maintaining a healthier lifestyle without sacrificing flavor or nutrition, this goal can be achieved.
About the Author
Brenda Richardson, MA, RDN, LD, FAND
Brenda Richardson is a lecturer, author, and owner/president of Brenda Richardson, LLC. She is a long-time RDN consultant in long-term care, and also serves as an Independent Auditor for the Gluten-Free Certification Organization.