The U.S. Food and Drug Administration (FDA) recently released a set of final guidelines for the food industry that provide what they call “voluntary, short-term targets” for sodium reduction over the course of 2.5 years. Why does this matter, you might ask? Because chances are, you’re consuming way more sodium than you should be. But you’re not alone. The FDA estimates that, on average, Americans take in about 50% more sodium on a daily basis than they should. And when you consistently consume too much sodium, you’re raising your risk of developing high blood pressure, which increases your chances of having a heart attack or a stroke, according to the Centers for Disease Control and Prevention (CDC). Some experts suggest that the FDA’s sodium-reduction guidelines don’t go far enough to reduce the amount of sodium in the food we eat. Americans eat way too much salt, and we should be aiming to eat much less than the guidelines suggest. But others point out that you have to start somewhere. “It may not seem like it is fair enough, but it is a great start to help decrease the incidences of health-related disease,” says Jamie Feit, MS, RD, a nutritionist and registered dietitian in New York and owner of Jamie Feit Nutrition who also works with Testing.com. So, why do these new guidelines matter, and what do we need to know about applying them to our lives? Read on to find out.
Changes, even seemingly small changes, matter
Registered dietitianWesley McWhorter, DrPH, MS, RDN, LD, CSCS, says he’s pleased to see the recommended changes. “Small reductions really add up, and that’s the beauty of this,” says McWhorter, a spokesperson for the Academy of Nutrition and Dietetics. “It’s making the small shifts that can potentially lead to good outcomes.” These guidelines are useful because they affect the salt content in food that you really can’t control. That is, you can resist the urge to add extra salt to the food you cook at home. But when you eat out, you’re at the mercy of the chef. You can’t really do anything about the salt that’s already in the food that you order at a restaurant or buy at the grocery store. And the CDC estimates that we get about 70% of our daily sodium from restaurant foods and processed foods. So, the FDA’s guidelines that encourage the food industry to lower the amount of sodium in, say, the spaghetti or the tacos or the mashed potatoes with gravy that you order at your favorite restaurant will still have a net positive benefit on your sodium consumption. You might not even notice a smaller reduction in sodium content. And that can work in people’s favor, according to McWhorter. If a restaurant suddenly makes a drastic reduction in the sodium content of your favorite dish, “You’ll notice a flavor difference a lot,” he says. “And that’s where there would be a fight against it.” So small changes can be more successful than big ones, he adds, because it helps people adjust their palate a little more gradually. Some people struggle to make big changes really quickly, and then they can’t make them stick over the long term.
What should you be shopping for?
Maybe you don’t eat out much. But you still buy food at the grocery store, right? So, you may still be bringing into your home (and into your body) a number of foods that are high in sodium. When thinking about what to replace all those high-sodium foods with, think whole, fresh foods, says Feit. “Think foods that are not processed and do not come in a package,” she says. So prepackaged snack crackers, processed meats, chips and fried foods… are the ones that you may want to avoid or at least eat only occasionally. In general, your shopping list should include lots of fresh fruits and fresh vegetables and lean sources of protein, including eggs and poultry. And no, you do not have to give up flavor when you cut back on salt. You may need to get a little more creative than you’re used to being, but that’s not a bad thing. Consider this list of foods and seasonings that can give you plenty of satisfying flavor without all the sodium. Some, you can use to flavor other foods, while you can nosh on the others by themselves:
LemonsLimesGarlicOnionBell peppersVinegar and balsamic vinegarPopcornEdamameHummusUnsalted seedsUnsalted nutsHerbs like dill, rosemary and corianderSalt-free seasoning blendsGinger
“I recommend using fresh herbs and aromatic vegetables to flavor food,” says Feit. “Aromatics such as onion, scallion and garlic can add great flavor to cooked foods. In terms of dried spices, Trader Joe’s has a great variety of spices. I also love the Kirkland organic no-salt seasoning and Bragg organic 24 Herbs and Spices.”
More tips for cutting back on the amount of sodium in your diet
Something else to help you cut back on salt: Look for the low- or reduced-sodium versions of salty foods that you love. For example, swap out your regular potato chips for the low-salt version. True, a low-sodium version may not be available for every product that you like to buy, of course, but you might want to opt for the low-sodium versions when you can. A few other easy switches that you can make:
Buy cans of reduced-sodium black beans instead of the regular kind.Look for reduced-sodium bouillon cubes or chicken broth.Choose reduced- or low-sodium versions of canned soup. Buy low-sodium condiments, including salad dressing and “no salt added” ketchup.
Salt can also lurk in foods that you might not expect. For example, bread can be surprisingly high in sodium, according to McWhorter. Look for whole grains, since those products can sometimes be lower in sodium, plus you’ll get extra fiber. But make sure you read the label on the package, just in case. And when you cook, don’t just add salt along the way, says McWhorter. Add salt just at the end. That may be counterintuitive to what a lot of people have been taught to do, but it will allow you to minimize the amount of salt while still preserving some of the flavors. “You can always add salt, but you can’t take it out,” McWhorter says. Next up: How to Lower Your Blood Pressure by Skipping the Sneaky Salt in Everyday Foods
Sources
FDA Issues Sodium Reduction Final Guidance. U.S. Food and Drug Administration (FDA).Jamie Feit, MS, RD, a nutritionist and registered dietitian in New York.Guidance for Industry: Voluntary Sodium Reduction Goals. U.S. Food and Drug Administration (FDA).Wesley McWhorter, DrPH, MS, RD, LD, CSCS. Registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.Most People Consume Too Much Salt. Centers for Disease Control and Prevention (CDC).Sodium Reduction. U.S. Food and Drug Administration (FDA).
