Every little bit of salt counts

Many people are now aware that too much salt is bad for health, as it can increase chances of having high blood pressure - even in children - and can also lead to kidney damage and failure. Too much salt in the diet is also linked to strokes and heart attacks and can lead to a lot of calcium excretion in the urine, and the eventual weakening of bones. There is also evidence that a high-salt diet, over time, can damage the lining of the stomach, making it prone to infections that can cause stomach ulcers and, possibly, cancers.

Salt is very important in our bodies. It helps to keep a balance between the amount of fluid in our bodies and the amount excreted. It also helps nerves work properly and muscles contract and relax correctly. Many people are consuming too much salt, without even realising, because salt or sodium chloride is in most of the foods now popularly eaten.

Sodium is found naturally in all unprocessed foods such as vegetables, fruits, etc, but is concentrated in processed foods. Sodium is widely used as a preservative, a flavour enhancer, and a raising agent. We have developed a taste for sodium-enhanced foods and this relationship is difficult to break.

Only one teaspoon needed

A healthy person need no more than a teaspoon of salt each day. One teaspoon of salt contains 6,200mg sodium chloride or 2,325mg sodium. People with high blood pressure, diabetes and/ or obesity should have three-quarter teaspoon or less salt per day; three-quarter teaspoon of salt has 1,500mg of sodium. The sodium in our diet can quickly add up, so here are some commonly consumed foods and their sodium content. Read food labels; taste is not a good guide.

As consumers, we have to be vigilant and protect our health.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.