THE PROS & CONS OF SALT

Q. I have high blood pressure and was told to stay away from salt. If I am to understand correctly, a little table salt won't hurt me, but I need to avoid processed foods high in sodium. Can you comment?

A. Poor salt! One of those essential nutrients – abundant and integral to the proper functioning of basically every cell in our body and what credit does it get? We are told to avoid it at all costs! I for one, would like to thank salt for all it does for us, and clear up some misconceptions we have about its use. A pinch of salt is actually pretty good stuff!

The Pros and Cons of Salt
Excess salt intake is detrimental to our health. There is no doubt about it, and sadly, as a society, we are consuming close to twice the amount we need to make up for losses during a typical day (sweating, etc.) Excess salt can lead to high blood pressure, as well as stroke, fluid retention,weight gain, stomach ulcers, stomach cancer and more. High salt intake also causes calcium deficiency, and in turn, calcium is released from bone to make up for the loss. This can lead to osteoporosis. All this being said, TOO LITTLE salt also has its cautions. Not enough can cause muscle weakness and spasm, poor heart rhythm and increased risk of heart attack in hypertensive patients, memory problems, confusion and can lead to sudden death, if deficiency is severe.

How Does Salt Work in Our Bodies?
Salt (NaCl) permeates the fluid between out cells, called the extra cellular fluid. Potassium makes hangs out inside the cell. As with most things in the body, balance is KEY. Maintaining a fine balance between the amount of salt outside the cell versus the amount of potassium inside is absolutely vital to the proper functioning of the body. If this balance is not constantly maintained, molecules passing in and out of the cell (nutrients and wastes) cannot travel across the cell membrane as needed. The cell then suffers. Salt makes up a large part of blood and lymph, as well. It is also necessary for nerve function, ensuring nerve impulse transmission throughout the body. Salt is necessary for the contraction of muscle, the production of hydrochloric acid (necessary for digestion), as well as integral in maintaining electrolyte and pH balance within the body. The body can not manufacture this salt itself, so you can see why it is a necessary part of a healthy diet, BUT, as with everything, we must ensure that we don't over do it.

How Much Salt Should I Consume?
1 tsp. of salt contains about 2,400 mg of sodium. Health Canada states that 1,500 mg of sodium/day is adequate with the upper limit being about 2,300 mg. Keep this total is mind when you are label reading. This is your daily MAXIMUM, so especially when looking at ready-made, processed foods, you want to make sure you are being sure to stay well within this limit. Get out your reading glasses at the grocery store and cut back on the salt you are consuming from hidden sources, such as pop, salad dressings, canned soups, luncheon meats and baked goods.

The majority of our sodium content comes from sodium chloride (Salt), about 90%. Of this, the majority (some research states about 77%) are from processed foods, the remainder is found naturally in the foods we eat, or added to our foods while cooking and at the table. Only 5% of our sodium intake comes from table salt. So, that being said, in one sense, you have it right, processed foods are definitely the main group that is being referred to when you are told to limit or avoid salt. Table salt, makes up such a small percentage that enjoying a sprinkle from time to time, is probably going to be negligible.

Understand Different Types of Salt
However, the type of salt you are using may also be affecting what the salt is doing in the body. Typically, when an individuals refers to table salt, they are referring to refined salt. The refining process strips the salt of over 60 natural occurring minerals, including iodine. It usually consists of chemical bleaches and cleaners. Refined salt is also commonly treated with anti-caking agents, typically aluminium based, which can prevent salt from dissolving and combining with water (both in the shaker and within our bodies). In the human body, this leads to greater risk for build-up and deposits in organs and tissues. Salt in its natural form is more readily usable and excreted. Healthier, unrefined, alternatives to table salt include sea salt, formed by the natural evaporation of ocean/salt water. You can try adding more fresh spices to the food, often increasing flavour without a need for added salt. Don't forget about potassium, too! As I mentioned earlier, sodium and potassium have a strong and dynamic relationship in the body. Making sure you are getting adequate potassium in your diet can do just as much to lower blood pressure as restricting salt. Aim to get at least 3,500 mg of potassium/day. Apricots, dates, bananas, avocado, artichoke, broccoli, brussel sprouts and dried beans and lentils are all great sources of potassium.

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