Sodium in our food

The next time you're tempted to add a little salt to your food, you might want to think twice.

The latest research says that when it comes to salt, we may be overdoing it. Nutritionist Leslie Beck joined Balance Television host Dr. Marla Shapiro to show us other ways that we can pass on the sat.

"What we are supposed to be taking in is no more than 2,300 mg of sodium," Beck said. "That's the amount of sodium that's found in one teaspoon of salt. But we know recent research shows we're getting more than that. The average Canadian man gets about 3,500 mg of sodium every day and women 2,500 mg."

Beck noted that kids should also be limiting their sodium intake to less than 2,300 mg each day.

If you're chronically eating a diet that's high in salt you have a higher risk for getting high blood pressure and that increases your risk of heart attack and stroke. Beck pointed out that those people who are at risk for getting high blood pressure, cutting sodium from the diet reduces the chances of getting the condition. For those who already have high blood pressure, cutting down on salt helps to lower it. Beyond that, there are some studies that suggest too much salt over a period of time can increase the risk of osteoporosis and kidney problems.

"Seventy-five per cent of our salt intake comes from processed and restaurant foods," Beck said. "Only a quarter of the salt in our diet comes from that salt shaker."

Foods high in sodium
• Some of the worst culprits are processed meats, things like sausage, bacon, luncheon meats.

• Three slices of lean ham has 1,025 mg of sodium, which is almost half of our daily recommended intake.

• Smoked fish is another culprit for being high in sodium.

• Read the labels on canned vegetables, canned soup, canned tomato-type products that are typically high in sodium.
 
• One cup of canned soup will have anywhere from 600 to 1,300 mg of sodium.

Page 1 of 2 – on page 2: more foods that are high in sodium