Use Heart To Season With Sense

The terms “table salt” and “sodium” are often used interchangeably, but they do not have the same meaning.

Sodium is found naturally in a variety of foods, such as milk, meat and shellfish, and it is often found in high amounts in processed foods such as bread, crackers, processed meats and snack foods. Sodium is an essential nutrient but increases the risk of heart disease stroke when eaten in excess.

Table or dietary salt (also known also known by its chemical name, sodium chloride) is about 40% sodium and 60% chloride. The amount of dietary salt consumed is an important determinant of blood pressure levels and cardiovascular risk.

Data from around the world suggest that most populations are consuming much more salt than recommended. According to WHO, people consume on average 9-12 grams of salt per day, or around twice the recommended maximum intake. To help reduce blood pressure and the risk of cardiovascular disease, WHO recommends that adults consume less than 5 grams (just under a teaspoon) of salt per day. Meanwhile, the recommended maximum intake of salt for adults should be adjusted downward for children aged two to 15 years.

Increased sodium consumption is associated with increased blood pressure or hypertension, the number one risk factor for death globally, affecting more than 1 billion people worldwide. Undiscovered and untreated, hypertension significantly increases the risk of developing cardiovascular, brain, and kidney diseases. An estimated 2 million deaths could be prevented each year if global sodium consumption were reduced to the recommended level.

Consumers should read the list of ingredients and food labels to help them find how much sodium is in a food. Currently, a wide variety of front-of-pack labelling systems have been implemented by governments and food manufacturers around the world. All these labels can be a handy tool to see the amount of sodium in packaged foods and beverages, and make informed dietary choices.

Reducing sodium intake can start with comparing labels at supermarkets and choosing products with less sodium. At the grocery store:

• Read the list of ingredients on food labels to find how much sodium is in a food. Check the amount of sodium per serving, and the number of servings per container.
• Choose packaged foods labelled “low sodium,” “reduced sodium,” or “no salt added” when available.
• A diet high in processed foods is often high in sodium. Choose a heart-healthy diet rich in fresh vegetables and fruit, which can help prevent and/or lower your high blood pressure.

Potassium-enriched salt substitutes may reduce blood pressure, decrease the risk of cardiovascular disease and mitigate the negative consequences of high sodium consumption. In September 2021, the Salt Substitute and Stroke Study allocated nearly 21,000 participants who had a history of stroke or were 60 years of age or older and had high blood pressure to potassium-enriched salt or regular salt. The study showed that the potassium-enriched salt reduced the risks of stroke by 14%.

Salt consumption at home can be reduced by not adding salt during the preparation of food, limiting the consumption of salty foods and choosing products with lower sodium content.

At the government level, policymakers can develop guidelines and recommendations to reduce the use of salt in the food industry, including:

• Reducing the level of salt/sodium added to food (prepared or processed).
• Increasing availability, affordability and consumption of fruit and vegetables, including in all public institutions (schools, other educational institutes, and the workplace).
• Reducing saturated fatty acids in food and replacing them with unsaturated fatty acids.
• Implementing public awareness programmes on diet and physical activity.