Think about what you ate today.  Chances are you have already exceeded the recommended daily intake of sodium. Generally speaking, a healthy diet should contain about 1500mg of sodium per day up to 2300mg.  Canadians, however, consume, on average, 3400mg per day.    The front page of Friday’s Globe and Mail spells it out loud and clear: Canadians eat way too much salt! 

 What sodium does to your body

Sodium is vital for the body to function properly.  It keeps the fluids in your body balanced and helps to transmit nerve impulses as well as contracting and relaxing your muscles, including your heart.  But, if there is too much sodium in the body, more water is retained causing blood pressure to rise.  This can lead to an array of problems.   3 out of 10 Canadians are hospitalized for problems related to sodium intake.

Where does your sodium come from?

• Many processed foods contain preservatives that elevate sodium levels.  Ingredients that enhance color and taste or add to texture are likely to contain lots of sodium such as MSG (monosodium glutamate).
• Naturally, vegetables, dairy products and meat contain sodium in small amounts.  Foods that are cured, like ham and bacon however, sometimes can have up to 1/3 of your daily sodium in one serving.
• Condiments – you may not realize it but adding dressing or ketchup to your meals can increase your sodium content more than the meal itself.  Soy sauce alone can have close to 1000mg for one tablespoon.

What is the spoonful a day challenge?
By 2016, Health Canada wants to have Canadians consuming no more than 2300mg per day: a spoonful of salt.  You can start your challenge today.  Try to keep a log of what you are consuming every day.  Lower your sodium intake by keeping each meal between 300-400mg of salt if you can.  You will be surprised at how fast it adds up. 

 How to reduce your sodium intake?

• Avoid high sodium products – look at your labels. If you buy canned goods or boxed items, chances are they are loaded with preservatives – go for the low sodium options
• Eat fresh fruits and vegetables – try munching on these instead of salty snacks like pretzels
• Use different spices, other than salt, to flavour your cooking
• Don’t eat out as much – most restaurants don’t control the amount of sodium in their food and usually cook with ingredients that are loaded with salt.  If you do eat out, ask for sauces on the side or go with the meal that contains the most amounts of raw vegetables. While fast food restaurants are getting better, one meal will often account for your whole day’s worth of sodium

  Results from the Interstroke study we blogged about last month indicated that high sodium content ranks as the fourth modifiable cause of 90% of strokes. (Go to blog)  While we may not be as bad as our American counterparts, who consume on average 5000mg per day, we are still putting our health at risk every day by choice.  Getting Canadians to cut out the salt is going to be tough but it’s a lifestyle choice that needs to be made. 

 Based on the Globe and Mail’s figures, if Canadians can reduce their sodium intake to one teaspoon per day, a savings of 1.4 billion dollars of health care spending per year can be reduced.  Now, think about what you are going to eat tomorrow.