As a member of Pueblo’s Business Women’s Network, I attended a presentation about sodium in my family’s every day foods and I found it shocking. Jo Shrubbe, Certified Nutritionist, shared some upsetting facts about sodium and when I starting reading the labels in my own pantry, I was further distressed.
You’ve likely heard that heart disease is the number one killer in America. But, did you know that there is a death every 40 seconds. That means that during the 10 minutes you spend reviewing your Facebook page, 15 Americans have died. Also, it’s important to note that more men have heart attacks, but more women actually die.
Is sodium always a bad guy? No. We need sodium in our diets. It helps regulate fluids, transmit nerve impulses and contract muscles. However, too much salt can raise blood pressure and increase the risk of heart attacks and stroke. But how? Salt causes your body to hold onto water. The extra water retention raises blood pressure. Higher blood pressure puts a strain on your heart and arteries.
So, like me, you may say that you never salt your families’ food. That shaker is just on the table for a balanced affect with the pepper shaker. Well, it’s not about the shaker. About 75% of the salt in our diets comes from restaurant and processed foods. It enhances the flavor, stabilizes other ingredients and acts as a preservative. Jo Schrubbe shared the “salty six” which we should limit, or try to avoid altogether.
- Cold cuts and cured meats
- Pizza
- Canned soup
- Bread
- Chicken
- Burritos & tacos
I knew my husband would not give up his pizza, so I checked the label on the one waiting in my freezer. It had 550 milligram per serving. WOW! Then I had another shock! Since I like to cook using the crock pot and canned soup, I checked the cream of chicken soup in my pantry. It has 750 milligrams of sodium per serving. Now, I was on a mission. When grocery shopping this weekend, I checked the “Healthy Request” soup. It did have lower sodium content, but still around 400 milligrams depending on the variety. This may be at least one place I can reduce the salt in my family’s diet.
According to Jo Schrubbe we should all try to:
- Cut back on the salty six described above.
- Read labels and look for products that have no more than 140 milligrams per serving. Be aware of other ingredients such as monosodium glutamate (MSG) and sodium benzoate which contain sodium.
- Consume no more than one food per day that has more than 480 milligrams of sodium.
- Purchase and eat fresh or frozen vegetables.
- Only select canned beans and vegetables that say “no salt added.”
- Limit the use of condiments like ketchup, mustard or barbeque sauce.
Although a shock wave has now traveled through my kitchen food storage, I know for my own health and that of my family, I need to find ways to reduce salt intake. I don’t think it will be too hard, but will require some planning. Join me in reducing the salt shock and improving the health of your family today.
