Hypertension is a significant cause of heart disease, the No. 2 killer of Canadians after cancer. Over seven million Canadians have hypertension, and an additional seven million have high blood pressure that will lead to hypertension without preventative action. These statistics found in the Sodium Intake of Canadians 2017 report are alarming.
But the good news is premature heart disease can be prevented. Factors contributing to elevated blood pressure such as stress, obesity, smoking, an unhealthy diet, and lack of exercise can be managed.
Dr. Theresa Tam, Canada’s Chief Public Health Officer, says “Maintaining a healthy lifestyle, including regular physical activity and healthy eating, plays an important role in helping to prevent chronic diseases. Reducing the amount of sodium we consume can help reduce our risk of high blood pressure, a primary risk factor for heart disease, kidney disease and stroke.”
The report stated that both adults and children consume an average of 2760 milligrams of sodium daily. This is above the limit of 2300 mg and almost twice the recommended limit by Health Canada at 1500 mg.
Sodium, an essential element, does help the body regulate fluid levels and blood pressure. However, the body needs only a small amount. Dietary changes are required to reduce sodium intake as research studies prove that excess sodium is detrimental.
Consuming more than the recommended daily limit is not difficult as just one teaspoon holds 2300 mg of sodium. In addition, sneaky sodium is found hidden in many foods. For example, a typical lunch might include a ham and swiss cheese sandwich with mayonnaise, one dill pickle spear, half a cup of cottage cheese with half a cup of blueberries for a total 1755 mg of sodium.
Imagine the daily total when breakfast and dinner sodium levels are included in the count. It is disturbing how easily one’s diet reaches a high level of sodium.
The report affirmed that over 75 per cent of sodium consumed comes not from the saltshaker but ready-to-eat fast food and processed foods. Pretzels and potato chips are certainly recognized for high sodium contents, but sneaky salt is present in some surprising foods.
Excessive amounts of sodium are present in bakery items, whole milk, cheese, fried foods, soups, smoked and canned meats, canned veggies, sauces, pickles and deli meats.
As salt hides in so many popular foods, how does one reduce intake? It is crucial to read the Nutrition Facts table to select healthier foods lower in sodium. Use the percentage Daily Value (% DV) on the Nutrition Facts table to check if the food contains a little or a lot of sodium. Choose products with no more than 15% DV per serving. Another measurement is 140 mg per serving.
Another strategy is to incorporate more fresh whole foods in daily meals. When shopping at the grocery store, avoid prepared and processed foods such as frozen dinners, deli meats, and prepared macaroni salad. Instead, buy low-sodium foods, such as fresh and frozen fruits and vegetables that are naturally low in sodium and packed with essential minerals and vitamins, including folate, potassium and vitamin C.
Beans, lentils, unsalted nuts and whole grains are not only low in sodium but are highly nutritious, which make these great choices to add to your diet. High in protein, fibre, antioxidants, vitamins and minerals, these are a suitable addition, especially for a vegan diet.
If you consume dairy, choose low-fat or fat-free products, including milk and cottage cheese. Add fish to the menu a couple of times a week as it is rich in essential nutrients for healthy heart and brain functioning, including omega-3 fatty acids, vitamin D and protein.
Salt seasons food, but low sodium foods do not need to taste bland. Add flavour with herbs, spices or lemon juice. A homemade spice blend suitable for a whole grain pasta dish, fish and lean meats can be made by mixing fresh or dried herbs such as rosemary, oregano, garlic and thyme.
Research proves the flavourful spice cinnamon significantly lowers blood pressure. Sprinkle cinnamon on oatmeal, add to stews and chili, and flavour coffee and hot cocoa.
Eating a nutritious, balanced diet improves wellbeing. Try the heart healthy DASH diet, a flexible eating plan that has been shown to lower blood pressure and LDL (“bad”) cholesterol. This diet plan promotes foods that are low in fat, cholesterol and sodium, and rich in nutrients, protein and fibre.
Using the nutritional label, discover low sodium processed and prepared products while adding more fresh whole foods. Your heart will thank you!
The DASH diet promotes the following:
Fruits and vegetables
Whole grains, nuts and seeds
Low-fat or fat-free dairy products
Limiting sodium and foods high in saturated fat
Reducing sugar-sweetened beverages and sugary foods
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