Put down the salt

Salt, just an arm’s reach away on nearly every dining room table, has once again joined the list of dietary no-nos.

On average, adults are consuming about one and a half teaspoons of salt each day, despite links between high sodium consumption and elevated blood pressure, heart attacks, strok

es and kidney disease.

That’s why the federal departments of Agriculture and Health and Human Services last week recommended that adults cut back significantly on salt, to less than 2,300 milligrams or about a teaspoon a day.

If that seems a little hard to gauge, empty a salt shaker and fill it with one teaspoon of salt and see how long it lasts, said Deb McGrath-Zehm, a dietitian at Providence Regional Medical Center Everett. “That gives them an idea of how much they’re putting on their food.”

About half of Americans should cut their daily salt ration even more, to about 1,500 milligrams, the federal agency said. That’s a smidge more than a half teaspoon.

This group includes anyone with high blood pressure, chronic kidney disease, those 51 or older and African Americans — all at higher risk for high blood pressure and other diseases linked to high sodium consumption.

Just part of the plan

While the federal recommendation to cut salt intake grabbed the national media spotlight, the report also notes that it’s just one part of an overall strategy in a healthy diet. It also recommends cuts in dietary fats and sugar and increasing fruits, vegetables and whole grains.

People may wince at recommendations to cut back on sodium, but resolve to give it a try. That means far more than just making a few less shakes with the salt shaker.

Table salt only adds up to on average about 6 percent of the total daily sodium tab, according to the federal Centers for Disease Control and Prevention.

Sodium is present in more foods and at far higher levels than many people realize.

Who would suspect that a fast food serving of crispy chicken caesar salad can serve up a whopping 1,030 milligrams of sodium, about half of what healthy adults are supposed to get in an entire day? Or that a bacon and cheese hamburger with barbecue sauce can gobble up their entire recommended daily sodium allowance?

“I think it would be great if people just added up their total sodium intake to see what it is,” McGrath-Zehm said. “It would be eye opening for a lot of people.”

Boost flavor, without salt

Cutting back on sodium isn’t synonymous with eating tasteless food. It’s a challenge that Eric Eisenberg, executive chef for Seattle’s Swedish Health Services, faces each day.

Use a good balance of citrus fruits and vinegars to add flavor, ingredients found in a variety of cultures and cuisines, he said. These ingredients add flavor without adding sodium.

“They’re a great way to bring heightened flavor to foods,” Eisenberg said. “A little squeeze of lemon, lime or orange goes a long way in elevating the taste of grilled chicken, meat or fish.”

Condiments and spices add zest to dishes, he said. “It can be a quick salsa, even if you took parsley, fresh herbs and citrus zest.”

A topping of shallots, cracked black pepper and red wine vinegar “makes a lovely condiment for just about anything, but works really well on seafood,” Eisenberg said.

Use prepackaged spice blends to add flavor to food, but check for their sodium content, he said. Eisenberg recommends Mrs. Dash, which sells salt-free blends.

He uses one of the company’s Southwest blend to add kick to salads he makes for himself.

“I”m trying to lower my salt content, and I’m also trying to lose weight,” he said. “It creates a spicy dressing for me.”

Cucumbers, white wine vinegar or lemon juice and dill combined with a 50-50 mix of yogurt and light mayonnaise is a healthy alternative to traditional vegetable dips, he said.

Warnings ignored

Salt has been on the radar screen of health and medical groups for 40 years due to worries over its links to high blood pressure.

Yet the public has not heeded the message. Four decades of public education campaigns about the dangers of excess salt “have generally failed to make a dent in Americans’ intakes,” a 2010 report by the nonprofit Institute of Medicine found.

Salt is so widespread and present in such large amounts in both grocery store and restaurant menu foods and drinks that many people now don’t consider them salty, the report adds.

It’s not so much that people crave salt. “It’s more of a learned taste,” McGrath-Zehm said. “We know people can survive on 500 milligrams or less.”

Too much salt causes the kidneys to work too hard, trying to filter out the excess, she said. And salt can also cause people to retain excess fluids.

Using sea salt as a substitute for regular table salt doesn’t reduce the risk. “It will push up blood pressure just like regular salt, she said.

Fighting back

Anyone trying to keep tabs on their daily sodium intake needs to take the time to look at nutrition labels, often found on the back of food packages or listed on nutrition guides in restaurants.

Be aware of how often you eat smoked meats, such as bacon and ham, she said. Smoked or pickled foods are often high in sodium, as are many sports or energy drinks.

Fresh foods have less sodium than processed foods. “Just have fresh fruits and vegetables available,” McGrath-Zehm said.

Frozen vegetables are usually low in sodium unless they have an added sauce, she said.

Good nutrition can’t be measured just by sodium intake alone, she said. It also involves the fat content of food and eating plenty of fruits and vegetables.

“The way to stay away from a lot of salt is to use whole foods,” McGrath-Zehm said.

“It’s tough because salt is an acquired taste. To get used to the change is difficult for some people.”

Sharon Salyer: 425-339-3486 or salyer@heraldnet.com

Healthy cooking

Eric Eisenberg, executive chef for Seattle’s Swedish Health Services, has just added the first of what he plans to be a series of healthy cooking tips to his blog. He’s also documenting his weight loss, which now tallies 50 pounds.

Here’s a link to his blog: http://ericeatsinpublic.wordpress.com