SENIOR MOMENT

By BETTY MUNSEY/Columnist

Jimmy Buffet would probably feel better if his “lost shaker of salt” stays lost. Most of us eat entirely too much salt and may have heard our doctor tell us the same thing. The American Heart Association recommends that our daily salt intake not exceed 2,300 mg which equals to just a little more than a teaspoon of salt per day. That amount is adjusted downward for smaller folks and for those with specific health conditions.
It would be a rare individual who eats teaspoonfuls of salt straight from the shaker; but many of us consume excessive amounts of salt from relatively hidden sources. We expect potato chips, crackers, popcorn, french fries, nuts, and even bacon to have high levels of salt, yet are surprised to find high levels of sodium (salt) in dill pickles (800 mg), processed luncheon meats (deli ham¬500 mg)), a cup of milk (375 mg), tomato juice (440 mg), and even breakfast cereals (150 mg).  Ketchup, canned soups, soy sauce, Worcestershire sauce, processed cheese, hot dogs, breads and packaged sauce mixes contain high sodium levels.
Hiding the salt shaker is a step in the right direction, yet we must be vigilant to monitor and limit hidden sources of salt. Duke University dieticians recommend flavoring food with other seasonings, spices or lemon/lime juices. For those who feel they absolutely must salt when cooking, they advise waiting until the end of the cooking period. They also suggest we focus on eating more fresh fruits, vegetables and low-fat dairy products for total healthy living. Likewise they recommend we spend a few extra minutes reading food labels checking for sodium content. They also remind us to “increase potassium-rich foods such as sweet potatoes, orange juice, bananas, spinach, winter squash, cantaloupe, and tomato puree. Potassium counteracts some of sodium’s effect on blood pressure.” Reducing the body’s natural desire for more salt takes time and doesn’t happen overnight. Eventually the less we use, the less we want.
So why are doctors concerned when we eat too much salt? Excessive sodium is linked to water retention with symptoms of swelling in the face, hands, ankles and legs. The Food and Drug Administration reports that “higher salt intake is linked to higher blood pressure, which can raise the risk of stroke, heart disease, and kidney disease.” Older folks are at increased risk as are those with high blood pressure.
Salt or sodium plays a vital role in good health and works to balance water in the body. Just as too much sodium is linked to major health problems, too little sodium may lead to serious health risks including death. Also salt substitutes may be harmful for folks with certain medical conditions. As with all health issues, please check with your health professional on specific dietary recommendations.
A retired Extension agent, Betty Munsey lives and farms in Bland County.