East Atlanta Cardiology

What is Sodium?

Sodium is an element that naturally occurs in nature and in many of the foods we eat.  It is represented by the initials Na.  The symbol for salt is NaCl, which is a combination of sodium and chloride.  Substitute salts are made with potassium (K) and are in the form of Potassium Chloride (KCl). Your body needs sodium for basic cell function, but the body only needs around 200 mg of sodium a day.

According to the American heart association, the average American consumes between 16,000 and 20,000 mg of sodium a day!  The American Heart Association recommends that adults decrease their sodium intake to about 2300 mg.  Keep in mind that 1 Gram (G) is equal to 1000 milligrams (mg) and one teaspoon of salt contains 2300 mg of sodium and one teaspoon of baking soda contains 1000 mg of sodium For someone with Hypertension (high blood pressure) or Congestive Heart Failure (CHF), a low salt diet might be recommended which should be between 1600 mg to 2000mg (2 Gram sodium diet).  Discuss with your doctor how much sodium you should have in your diet.

Here is a list of sodium compounds to avoid in foods:

• salt (sodium chloride)
• baking powder
• baking soda
• Monosodium glutamate (MSG)
• Disodium Phosphate
• any compound that starts with “sodium”
  

Reading Labels

Reading labels can be difficult and misleading.  It is important to look at what the label considers to be a portion of food.  A portion of potato chips may be only 7 to 14 chips.  When you start counting and measuring food, you will find that many packages give you the content of only a very small portion.  When you look at bread in the store, check to see if they are referring to one slice or 2.  One package says there is 115 mg of sodium in 1 slice.  Another package may say there is 150 mg of sodium for a portion of 2 slices of bread.  If you do the math, the second loaf of bread has lower sodium.

Most food comes with a table labeled Nutritional Facts.  It will list portion size, calories, sodium content, Fat content, Cholesterol content, and protein.  Next to the sodium, you will how many milligrams of sodium is associated with one portion of that food.  When you are recording your salt intake, make sure you record the right amount.  If it gives you 115 mg of sodium for 1 slice of bread and you had 2 with your sandwich, write down 230mg.  Keeping a diary is a great way to keep up with your sodium intake. As time goes on, you will learn how much sodium is in the foods you eat frequently and you will know which foods you need to stay away from.  You also might be surprised how quickly you can become accustomed to a low salt diet.  When you do eat something salty, it may seem overwhelming.

High Sodium Foods

Here is a list of foods that commonly have a high sodium content.

• potato chips
• frozen entrees
• canned soups
• processed pre-packaged luncheon meats
• pretzels
• canned meats
• bacon and sausage
• cheeses and cheese spreads
• sauces such as barbecue sauce, steak sauce, and soy sauce
• pre-packaged seasonings (taco, spaghetti, etc.)
• popcorn
• beef jerky
  

There are many variations of the foods listed above.  However, just because something says “less sodium” it doesn’t mean it is LOW in sodium. Here are some things you can do to make your food tasty but lower in sodium.

• Lay off the table salt!  Use salt substitutes in moderation.  Too much potassium can be harmful.
• Try the following seasonings: Onion, garlic, pepper, dry mustard, lemon juice, white pepper, lemon pepper, basil, oregano, parsley, curry powder, dill weed, marjoram, and thyme to name a few.  There are pre-packaged seasonings that are sodium free in your spice isle at the grocery store.  Experiment and have fun till you find something that suits your taste!
• When eating frozen entrees, look for those that advertise to be heart healthy or wear the American Heart Association label.  
• Limit your processed meats.  Usually your deli cut meats are not only lower in sodium, but they are great tasting! 
• when eating out at a restraurant, request that your food be prepared without table salt
• add fresh lemon juice to fish and vegetables instead of salt
  

A great source of additional information is found at americanheart.org .  Go to your local library, bookstore, or internet for new low salt recipes.  Encourage your family to support you.  You will find it is much easier for you if your whole family is eating heart healthy.