sodium: to salt or not to salt?. why sodium? what is sodium? essential mineral in small amounts...
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Sodium: To salt or not to salt?
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Why Sodium?
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What is Sodium?
Essential mineral in small amounts
ElectrolyteTable salt – Sodium
and Chloride (NaCl)
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Function in Body
Helps maintain balance of fluids
Helps transmit nerve impulses
Influences contraction and relaxation of muscles
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Function in FoodPreservatives
Inhibits growth of food-borne pathogens
Modify flavorBinds ingredientsEnhances colorStabilizer
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2005 Dietary Guidelines2,300 mg – Healthy Adult1,500 mg – High blood pressure, kidney
disease or diabetes
Average American consumes 3,500 mg daily
http://www.mayoclinic.com/health/sodium/NU00284
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High Sodium Foods
Frozen MealsTomato SauceSoupsCondimentsCanned FoodsPrepared Mixes
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http://www.quitehealthy.com/nutrition-facts/food-labels/labelL218731.gif
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http://www.quitehealthy.com/nutrition-facts/food-labels/labelL218731.gif
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Sodium equivalents¼ teaspoon salt = 600 mg½ teaspoon salt = 1,200 mg¾ teaspoon salt = 1,800 mg1 teaspoon salt = 2,300 mg1 teaspoon baking soda = 1,000 mg
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Food LabelsSodium Free <5 mg/servingVery Low <35 mg/servingLow Sodium <140 mg/servingReduced Sodium – Usual sodium level is
reduced by 25%“healthy” <480 mg/serving“meal type” <600 mg/serving
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Fat Free Healthier?
Regular Ritz Reduced Fat
135 mg/16 g 160 mg/15 g
http://www.poundland.co.uk/images/21/original/ritz-crackers.jpg
http://d3hqdt8j93rgvn.cloudfront.net/Image/MEDIUM_8a78c6e02140d93101214442d0bb220c.jpg
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Campbell’s Soup
Regular Low Sodium
890 mg/can 140 mg/can
http://eatlowsodium.com/osc/images/Campbell%20Chicken%20Noodle%20Soup.jpg
http://momcentral.typepad.com/.a/6a00d83452063e69e20120a5254647970c-800wi
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Sea SaltGrains obtained from the natural
evaporation of seawaterUndergoes little or no refining technique
which allows it to retain natural traces of other minerals
Contains same amount of sodium as table salt
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Potassium chlorideUsed as a salt substituteProvides the salty flavor and helps extend
shelf-lifeKnown to posses a bitter or metallic
aftertasteHealth risks involved with high intakes
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High Sodium Diet ExampleBreakfast
¾ cup Cheerios – 159 mg
1 cup milk – 107 mgBreakfast bar – 105 mg
LunchTurkey sandwich
2 slices bread – 205 mg2 oz turkey – 680 mg1 slice American cheese –
250 mg1 Tbsp Mayo – 70 mg
Chips – 120 mg16 oz coke – 60 mg
Dinner2 cup Cheeseburger
Macaroni Hamburger Helper – 1620 mg
Total= 3376 mg (146% over
recommended)
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Low Sodium Diet ExampleBreakfast
½ cup Oatmeal – 0 mgBanana – 0 mg1 cup Cranberry juice –
35 mg Lunch
1 cup pasta – 183 mg½ cup marinara sauce –
525 mgApple – 0 mg
DinnerChicken breast – 64
mg2/3 cup brown rice –
10 mg1 cup asparagus – 5
mg
Total = 812 mg
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Sodium Intake and Disease
Let’s look at which diseases may be related to high sodium
intake.
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Sodium health links
High blood pressureHeart DiseaseStroke
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High blood pressureAlso known as hypertensionNormal 120/80 mm HgPre-Hypertension (120-139)/(80-89) mm
HgStage 1 Hypertension (140-159)/(99-90)
mm HgStage 2 Hypertension 160/100 mm Hg
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High blood pressureMost people have no signs or symptomsRisk Factors:
Age – Middle aged men/post menopausal women
Race – African AmericanFamily HistorySedentary LifestyleHigh sodium intake/low potassium intakeAlcohol and tobacco use
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Sodium insensitive hypertensionResistance of blood pressure changes with
decreased sodium intake2007 study, Florida, 45 people, 1 yearGoal was to reduce body weight by 7%
Restricted dietsBrisk walking 150 min/week
Salt sensitivity was tested at beginning and end of trial
Salt resistant participants were defined by lack of blood pressure lowering after correction of obesity and related metabolic abnormalities
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Dietary Approaches to Stop Hypertension (DASH) Diet Study412 Adults assigned to one of the following
dietsDASH diet: Emphasize fruits, vegetables, low fat
dairy products, whole grains, poultry, fish, and nuts
Typical US dietResults: The DASH diet significantly lowered
blood pressureLong-term health benefits depend on the
ability of people to make long-lasting dietary changes and the increased availability of lower-sodium foods
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Heart diseaseNumber 1 cause of death worldwideOften caused by a buildup of fatty plaques
in arteriesRisk Factors
AgeGender – MenFamily HistorySmokingHigh blood pressure/cholesterol levelsDiabetes and obesity
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Research StudyFollow-up study previously on a previous
population of pre-hypertension adultsIndividual and group counseling sessions
specific to sodium reductionQuestionnaire given 10 years later found:
Involvement in sodium reduction intervention lowered CVD risk by 25-30%
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StrokeBlood supply to the brain is interrupted or
reducedCaused by a blockage in an artery or blood
vessel leak or burstRisk Factors:
Family HistoryAge – 55 or olderHigh blood pressure/cholesterolDiabetes and obesityTobacco and alcohol use
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At-risk populations
High blood pressure
Kidney diseaseDiabetesAfrican AmericanMiddle-aged or
older
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Reducing Sodium Intake
What are some lifestyle changes that you could make to reduce your sodium
intake?
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Ways to reduce sodium intakeFood items without added saltsUnsalted nuts, seeds, beansLimit salty snacks (pretzels and chips)Avoid adding salt and canned vegetables to
homemade dishesUnsalted and sodium, fat-free broths and soupsSkim or 1% milkLow sodium, low fat cheesesAdd spices and herbs to enhance tasteAdd fresh lemon juice instead of salt to fresh
vegetables
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SummarySodium has many functions in food
flavor, texture, preservation
2005 Dietary Guidelines 2,300 mg per day
Read Food Labels
High sodium intake linked to high blood pressure, heart disease and stroke