Nancy Rudner Lugo: Salt wounds the heart

Every time I suggest a patient cut back on sodium, I hear about the salt shaker. The salt shaker doesn’t deserve much of the blame for our sodium. The salt sprinkles are only about 25 percent of the sodium we eat. Canned and processed foods hold the distinction of the culprit. Most of us consume over twice the 1,500 milligrams a day of sodium recommended by the American Heart Association.

What makes sodium a problem?

Sodium holds excess water in your body, which can create more work for your heart. Sodium can raise blood pressure, and raise your risks for stroke and heart failure. Sodium also weakens your bones, leading to osteoporosis. Excess sodium can damage the kidneys and is also linked to stomach cancer.

The AHA points to the Salty Six foods surprisingly high in sodium: breads, processed meats, chicken and turkey, canned soup, pizza, and some sandwiches. Check the food labels for these six sodium soakers. Other common salty foods are soy sauce, salad dressings, olives, ketchup, mustard, salsas, and pickles. The food label tells you the milligrams of sodium and the percent of daily recommended amount that is in one serving but you also have to compare what the label calls “one serving” to what you normally consider a serving.

In addition to checking labels, you can take more steps to limit the salt in your life. Home cooked meals are almost always lower in sodium than prepackaged or restaurant meals. At home, you can flavor your meals with tasty herbs, spices, juices and vinegars instead of salt.

What about potassium?

A diet high in potassium can counter some of the impact of high sodium. The DASH (Dietary Approaches to Stop Hypertension) diet of fruits, vegetables, fat-free milk products, whole-grain foods, fish, poultry, beans, seeds and unsalted nuts reduces blood pressure. Fruit, vegetables, dairy foods and fish in the DASH menu are great sources of potassium. Potatoes, greens, spinach, mushrooms, tomatoes, oranges are some of the fruits and vegetables delivering a good dose of potassium. However, too much potassium is not good for people with kidney problems and seniors; potassium salt substitutes are not for everyone. Find more information on lowering your blood pressure with DASH foods: http://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf

Our high sodium intake is not a coincidence; it is the result of policies that affect our food supply. The AHA is encouraging manufacturers to reduce the amount of sodium in our food supply. AHA is also highlighting the need for communities to have plenty of healthy foods, like fruits and vegetables, available and accessible.

You can reduce the salt in your life, with or without the salt shaker. Read labels, cook at home, enjoy fresh foods instead of canned and frozen, and use spices instead of salt. These steps can make a difference in your sodium intake and help your heart do its job well for many years. There is a reason Lots’ wife didn’t live once she turned into a pillar of salt.

Nancy Rudner Lugo is a workplace nurse coach and health care consultant for HealthAction.biz. Send her your questions at [email protected]