It is estimated that the average Canadian consumes over 3000 milligrams of sodium each day. That is over double the amount necessary for good health. This means we should all be trying to cut the salt in our diets by half. This is not an easy task, but with salt intake being directly related to high blood pressure and 9 out of 10 of us at risk for high blood pressure, we can’t afford not to try to cut back on our salt habit.
The good news is that Canada has a “Sodium Working Group” that is working toward reducing sodium in our food system, making it easier for us to eat less salt. The bad news is that it doesn’t look like the food industry is going to face mandatory regulation any time soon.
Right now the onus is on us to reduce our daily sodium intake. Adding little or no salt to the food you prepare can help, but most of the salt in our diets comes from restaurant foods and prepared foods which means that we need to be diligent consumers. Here are a few tips that can help:
At the grocery store read nutrition facts tables and choose foods that provide 10% or less of your daily value for sodium.
At fast food outlets ask to see the nutrition facts. Sodium in fast food varies a great deal. You need to see the nutrition facts to make a healthy choice.
Here’s a list of some of the saltiest prepared foods. If you eat them regularly, you may want to look for an alternative:
•ketchup, prepared mustard,soy sauce, steak or barbecue sauce
•pickles and olives
•bouillon cubes
•commercially prepared or cured meats or fish (such as luncheon meats or canned sardines)
•canned or bottled foods, like soups, pasta sauces, dressings and other packaged convenience foods like rice and noodle mixes
•salted nuts and peanut butter
•salted crackers, chips, popcorn, and pretzels.
To learn more about what the federal government’s sodium working group has been up to, check out this Canada.com article http://www.canada.com/news/world/Salt+group+peppered+with+questions+over+delays/2071364/story.html
