salting was one of the few methods available for pre-
serving foods, such as meat, through the winter. Salt
also dissolves into theelectrolytesNa+ and Cl1 that
help maintain the right balance of fluids in the body,
transmit signals through the nervous system, and
cause muscles to contract and relax.
The kidneys are responsible for regulating the
amount of sodium in the body. When the body has
too much sodium, the kidneys filter some out and the
excess amounts are excreted from the body in the
urine. When the body does not have enough sodium,
the kidneys help to conserve sodium and return the
needed amount into the bloodstream. When a person
eats too much salt, however, and the kidneys are not
able to filter enough out, sodium begins to build up in
the blood. In the same way that salt pullswaterout of
foods, sodium in the blood pulls out and holds water
from cells in the body. This increases the volume of the
blood and puts strain on the heart and circulatory
system.Ways to Reduce Salt Intake
According to a study done by the Mayo Clinic, the
average American gets only 6% of their total salt
intake from salt that is added at the table. Only 5%
comes from salt that is added during cooking, and
natural sources in food makeup only another 11 per-
cent. The remaining 77% comes from processed or
prepared foods. Many packaged meats, as well as
canned and frozen foods, contain a surprising amount
of salt. Salt is used so heavily by manufacturers
because it acts as a preservative, adds flavor to foods,
helps to keep foods from drying out, and can even
increase the sweetness in desserts. Soups are oftenespecially high in salt because salt helps to disguise
chemical or metallic aftertaste.
One of the best ways to reduce salt intake is to cut
back on heavily processed and prepared foods. Hot
dogs, sausages, ham, and prepackaged deli meats usu-
ally contain much more salt than freshly sliced lean
meats, such as chicken or fish. Most canned vegetables
also have a much higher salt content than the same
vegetable found in the fresh produce section. Frozen
prepared meals should be avoided for the same reason,
and canned soups usually contain much more salt than
soups made a home. By reading the Nutrition Facts
label on the side of commercially manufactured foods,
dieters can determine how much sodium is in the food
they are considering.
When choosing canned or frozen foods, dieters
who wish to reduce their salt intake can often find a
‘‘low sodium’’ option. The Food and Drug Adminis-
tration (FDA) sets legal standards for how much
sodium can be contained in a product that is labeled
‘‘low sodium.’’ Products labeled as such may not con-
tain more than 140 milligrams of sodium per serving,
while products labeled as ‘‘reduced sodium’’ need only
contain 25% less sodium than the usual amount found
in that product.
Meals served in restaurants are also often high in
salt. Most restaurant kitchens use a great deal of proc-
essed foods. To this they often add salt because it is an
inexpensive way to improve the taste. Recently, some
chain restaurants have begun providing dietary infor-
mation about their meals. Usually this is printed in a
pamphlet that is separate from the menu, so customers
may need to ask for it. Some restaurant chains even
provide this information on their websites so that
customers can decide on a low-sodium meal before
they visit the restaurant. If this information is not
available, dieters can use the same ideas for avoiding
salt at the restaurant that they do at the supermarket.
Salads and other foods made with fresh vegetables will
usually have less salt than soups. Appetizers and meals
with sauces should generally be avoided.
Another time that salt can be eliminated from the
diet is when cooking or preparing meals at home. With
the exception of baked goods, many recipes that call
for salt do so only for taste, and it can be left out. By
substituting herbs and spices for salt, the cook can
avoid making bland food while still avoiding salt.
When choosing an herb or spice mixture, it is impor-
tant that the dieter select one that is not itself high in
sodium. Using the zest of a lemon or lime is another a
good way to add flavor without adding salt. There are
also artificial salt substitutes available, althoughKEY TERMS
Electrolyte—ions in the body that participate in
metabolic reactions. The major human electrolytes
are sodium (Na+), potassium (K+), calcium (Ca 2+),
magnesium (Mg2+), chloride (Cl-), phosphate
(HPO 4 2-), bicarbonate (HCO 3 -), and sulfate
(SO 4 2-).
Hyponatremia—An abnormally low concentration
of sodium in the blood.
Mineral—An inorganic substance found in the
earth that is necessary in small quantities for the
body to maintain a health. Examples: zinc, copper,
iron.Low-sodium diet