Posted Mar 12, 2010
If each American consumed less than a teaspoon of salt daily, “I’d be out of a job,” cardiologist Eugene Chung announced at a Batesville heart-healthy dinner Feb. 23.
Last week the New England Journal of Medicine reported “heart disease and strokes would go down dramatically” if salt intake was lessened, said The Ohio Heart and Vascular Center, Cincinnati, heart failure director.
Even if congestive heart failure and high blood pressure aren’t concerns, “it is still important to reduce sodium in your diet,” stressed Margaret Mary Community Hospital registered dietitian Trish Hunter.
She challenged 130 listeners to monitor how much salt they’re eating with a goal of less than 2,000 milligrams daily.
“Get the salt shaker off of your table. Don’t salt before tasting” food and don’t automatically add salt while cooking it.
Hunter recommended avoiding seasonings with salt in their names, such as garlic salt or celery salt.
“Look at your food labels” while grocery shopping, she suggested. “Fortunately, there are a lot of low-sodium versions of foods you like to eat,” such as soups.
Fast food sodium contents are available online at www.calorie king.com or www.spark people.com. The dietitian said, “If you’re going out to eat, entrees should have less than 500 milligrams of salt.”
Some processed foods contain large amounts of sodium, such as canned, frozen and snack foods; bread and dessert mixes; deli meats and cheeses; condiments and sauces; pickles and olives.
Hunter maintained, “Food manufacturers will listen to our purchasing power… if we stop buying” items high in sodium, they will eventually disappear.
Consumers should choose foods that are naturally low in sodium: fresh fruits and vegetables; canned fruits; frozen vegetables; and dried beans, peas, rice and lentils.
“I want your food to taste good,” not bland, Hunter reported. Alternatives to salt include no-salt seasoning blends; lemon or lime juice or vinegar for tartness; and peppers and hot sauce to heat dishes up. “There are so many wonderful herbs and spices out there” that can enhance a dish’s taste.
The dietitian said one lifetime approach to eating is called the DASH (Dietary Approaches to Stop Hypertension) diet. Information is available at http://dashdiet.org.
“If you feel like you’re struggling, all the dietitians are available at Margaret Mary to help you with your food plans,” she added before fielding questions.
Don Karbowski, Batesville, wondered, “Is pepper OK?” Hunter answered, “Pepper is fine. Go crazy with the pepper.”
Roselyn McKittrick, Milan, asked if draining canned vegetables can remove some of the salt. “Yes, it does,” she responded. “When I get canned beans, I typically rinse them in a colander.”
Is eating light salt better than regular salt? questioned Sylvia Wirth, Greensburg. The dietitian said it still contains some sodium, which should be added into the daily total.
Date: Mar 2, 2010
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