AgriLifeExtensionThere’s a substance sitting in most everyone’s pantry that has played a tremendous role in almost every civilization from the beginning of mankind. It has been the start of animal trails that became roads which began settlements which turned into cities which created nations. Its influence is felt in the Bible, in political and economic history and in superstitious lore throughout the world. Salt has been shaping this world for as long as anyone can remember.  Salt might very well deserve some kind of lifetime achievement award.

However, salt has a dark side. As far back as us humans go with salt it will break our hearts if we let it. Excess sodium, ninety percent of which comes from our salt intake, leads to high blood pressure, heart attack and stroke.  According to the Center for disease control nearly 400,000 deaths per year in the United States are attributed to high blood pressure.  The U.S. government recommends eating no more than 2,300 milligrams of sodium per day, that’s roughly one teaspoon. If you’ve already got high blood pressure, diabetes, kidney disease, or are over the age of 51 you can cut your teaspoon of salt in half. The human body needs sodium to function but too much can become a problem in a hurry.

Sodium reduction can be easy if you know what to look for. While shopping check food labels for sodium content. Foods need to provide less than five percent of sodium per serving to be considered low sodium items. Foods with 20% or more sodium per serving are considered high in sodium and should be avoided. The CDC ranked these foods as the greatest source of sodium: breads and rolls, luncheon meat, pizza, poultry (it’s injected with a sodium solution), soups, cheeseburgers, cheese, pasta dishes, meat dishes, potato chips, pretzels and popcorn. Also be conscious of added sodium in some bottled water.  Broths, dressings, soy sauce, marinades, bouillon cubes, meat tenderizers and condiments are all members of sodium city as well. Basically, processed food uses salt as a preservative, the best way to control your sodium intake is by cooking your own food from scratch and in a healthy way.

Salt tastes good but so do countless other spice options. It is through becoming aware and educating one’s self on healthy food options that a change can be made in eating habits. Salt has been put on a pedestal throughout recorded history, it has been used to describe someone of value as the “salt of the Earth” and those who we find unimportant as “not worth their salt”. Finding a balance between these two ideals is essential to creating a heart healthy, sodium savvy life. Salt is a small thing that has made a big difference and can become a big problem. Keep your heart healthy by reducing your sodium intake.

About the author:  Bridget Bean.  Bridget Bean is an Extension Program Assistant and Better Living for Texans educator with the Brown County AgriLife Extension office.  Bridget may be reached at 325-646-0386.