Just a Pinch of Salt May be Too Much

March 21st marked the beginning of World Salt Awareness Week 2011, coordinated by World Action on Salt and Health (WASH). In order to take a stand against the over-consumption of sodium and the detrimental effects caused by it, WASH's mission is to decrease the dietary intake of sodium worldwide. This year's prevention efforts are aimed at men's health and salt, while previous years have improved awareness in the following areas: salt and overall health, salt and eating out, and salt and children's health. Although I believe that salt awareness should not be confined to one week out of the year, this week a very appropriate time to think twice about personal salt habits and attempt to make some sustainable changes in your diet.

Why is salt so bad?
Sodium is a naturally occurring element, existing in water and milk. In these dosages, it is helpful not harmful as sodium is required to maintain equilibria in your body's fluids. However, it is the over-consumption of sodium through salt (sodium chloride) that is a major contributor to high blood pressure which is in turn a major risk factor for cardiovascular diseases such as heart disease, stroke, and heart failure as well as kidney disease.

Some simple ways to minimize your sodium intake:
1. Instead of adding salt in "for flavour," try using spices and herbs while cooking as well as at the table. Pepper, vinegar, lemon, hot pepper sauce can make for tasty alternatives. My favourite herb: cilantro. (For the foodie, just throw out your salt shaker. I have!)

2. Avoid processed foods! Fresh foods are generally more expensive, but choosing fresh over processed foods will significantly reduce your dietary sodium intake.

3. When reading nutrition labels, make sure you are not only looking at calories and fat information. Fact: Canadian and American dietary restrictions suggest that healthy adults should not consume more than 2300 mg of sodium per day.

4. Buy low-sodium or sodium-free products whenever possible.

5. Make informed choices: ask for or look online for nutrition information when eating out. Have an iPhone, iPad, or an iPod touch? Download the "fast food" application for quick access.

6. Feeling peckish? Enjoy fruits and vegetables over other snacks. In addition to containing less sodium, they also contain more potassium (which is a protective factor for high blood pressure).

Now, I ask you to think of how many times you have added just a pinch of salt to food and felt okay about it. I won't even begin to hypothesize a number. With this number in mind and all of the information above, I hope you feel the pinch next time you are about to add just a pinch of salt!