By: Dana T. Gardner, MS RD LD/N
For most, salt and sodium are often used interchangeably, and some may be under the assumption that both mean the same thing. However, these two are not synonymous and knowing the differences can aid in making healthy choices.
Sodium vs Salt
Sodium is a naturally occurring element that is an essential mineral and the most abundant electrolyte in the body. Sodium plays a role in nerve conduction, balancing bodily fluid, muscle contractions, removing waste from the body and most notably, maintaining blood pressure.
On the other hand, salt or ordinary table salt contains about 40% sodium and 60% chloride. One teaspoon of table salt contains roughly 2,300 milligrams of sodium. Salt may contain other additives such as iodine or other minerals.
Sources
Most think of salt being the main and sometimes only source of sodium. However, sodium can also be found in ingredients such as baking soda, monosodium glutamate and sodium citrate. Many of these ingredients and chemicals are found in processed and packaged foods such as pizza, canned soups, cured meats, breads, and condiments. In addition, fresh meat, eggs and dairy can also naturally contain a small amount of sodium. So even if you do not reach for the saltshaker, you may still unintentionally consume a high amount of sodium.
Impact on Health
Although the body needs a certain amount of sodium a day, from 1,500- 2,300 mg per day, most Americans consume more than 3,000 mg daily. Excess sodium in the body can raise blood pressure, which can increase the risk of heart disease and stroke. Sustained high blood pressure can also lead to kidney disease and potentially cognitive decline.
Tips on Reducing Sodium Intake
- Prioritize Cooking More
- Focus on Fresh or Frozen Ingredients
- Use No Salt Seasonings and Herbs
- Rinse Canned Beans Before Cooking Them
- Ask for Sauces and Condiments on the Side
- Read the Food Label and Ingredients List to Identify the Source of Sodium and the Content
References-
https://www.nia.nih.gov/news/high-blood-pressure-linked-cognitive-decline
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