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nutrition
Less Salt - More Heart!
TIME SAVERS
Instant flavour and protein – buy a fresh made salad or veggie wrap, tear open a Rip n’ Ready pouch to top it, or add a can of flavoured tuna or salmon salad.
What does your salt intake have to do with the health of your heart?
The Heart and Stroke Foundation’s research indicates that the average Canadian consumes at least three teaspoons of salt every day - three times as much as the Foundation recommends! Ideally the Heart and Stoke Foundation would like Canadians to consume no more than 2300mg of sodium per day – about one teaspoon.
Approximately 35% of Canadians are salt-sensitive, meaning excess salt in their diet can raise their blood pressure, increasing their risk of heart and stroke. Salt increases the volume of blood circulating through your arteries, which increases the pressure on the artery walls. For many Canadians, every salty bite they take makes their heart work harder.
If you already have high blood pressure, all this extra salt puts your heart at risk. Studies have shown that even people with normal blood pressure can benefit from a reduction of salt.
Due to the nature of our high salt environment, it’s quite easy to take in too much on a daily basis. Fortunately, there are some steps you can take to reduce your intake. According to the Heart and Stroke Foundation, salt is an acquired taste. If you slowly cut back the amount you use in cooking, and at the table, you’ll find your taste buds can adapt to less.
Findings also indicate that added salt only accounts for about 10 to 15% of your total daily consumption. Wondering where the other 85 to 90% is coming from? Sodium or “salt” as it’s often called is already present in prepared meals and processed foods, including canned goods, deli meats, sauces, condiments, salad dressings and lots of other stuff that comes in jars, cans, or packages.
Given that sodium is everywhere, what can you do? The Heart and Stroke Foundation has a lot of tips for reducing excess sodium in your diet so you can keep your heart stronger. For specifics, visit their website, but here’s a few to start with:
- eat less packaged, processed foods and more whole natural foods
- remove the salt shaker from the table
- reduce the amount of salt you add during cooking or baking
- read food labels and choose products that suggest less sodium
- reduce your intake of restaurant and fast food meals
- avoid salted snacks and processed foods
- try herbs that are sodium free to season your foods
So now that you’re cutting back on sodium, is there a way to find out if a food you’ve always enjoyed is still the right choice for you? There is! Start by reading labels … look at the daily percentage listed on the label or package to gauge if a food is a high or low source of sodium. Although many canned products contain sodium, one great option is choosing sodium reduced versions of the varieties you love. We’re pleased to tell you that Clover Leaf has a variety of seafood that is clearly labeled low sodium. So you can enjoy the seafood you love, and feel good about the steps you’re taking to reduce your daily intake of sodium.
Looking for more information?
www.worldhypertensionleague.org.
Want to find out how much sodium is in a variety of foods?
Download a book from Health Canada to look up the sodium content in foods - Nutrient Value of Some Common Foods.
