Have you ever stumbled over whether to say salt or sodium when it comes to your health?
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You dont just crave it; you need it!
Salt contains one of the nutrients that the body cant actually make on its ownsodium.
Photo:gojak/Getty Images
The good news is that its widely available and tastes good, too!
But could enjoying this flavor be risky for your well-being?
Unfortunately, its true.
EatingWell
Salt vs.
Sodium: What’s the Difference?
Sodium is a mineral and a key component of salt.
Salt is actually calledsodium chloridebecause it is made up of 40% sodium and 60% chloride.
What’s Salt?
In its natural state, salt is a mineral that can help preserve food and enhance its flavor.
“Bacteria cannot thrive in high concentrations of salt,“Lena Beal, M.S., RDN.
LD, a cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, points out.
Salt’s antibacterial properties have been used for centuries in food preservation.
Historically, salt has played an essential role in human civilization, enabling safe food storage before refrigeration.
“Salt’s importance in food preservation cannot be understated,” notes Bart.
“It’s not just about tastesalt also stabilizes and prolongs the shelf life of food.”
What is Sodium?
Sodium isn’t just about seasoning your dishes.
“Awareness is crucial, especially during flu season or after intense physical activity,” she advises.
“A staggering 70-plus percent of this intake comes from packaged foods and restaurant meals,” Bart notes.
Therefore, its crucial to be mindful of the sodium content in your daily diet.
“It’s a sign that your kidneys and heart are working overtime,” she says.
EatingWell
Tips to Reduce Sodium in Your Diet
Reducing sodium intakedoesn’t have to be daunting.
Beal suggests focusing on shopping, cooking and dining out strategies.
Shop Smart
“Start with reading labels carefully and choosing fresh ingredients.
Use herbs, spices and other natural flavor enhancers in place of salt when cooking,” Beal says.
That said, there are many no-added-salt canned great options available.
“Being mindful of how food is prepared and choosing lower-sodium options can make a big difference.”
Cook at Home
Ultimately, reducing sodium intake doesn’t mean sacrificing flavor.
“Identify the primary sources of sodium in your diet and find ways to make small, impactful changes.
Even reducing sodium intake by 1,000 mg can significantly lower blood pressure,” she explains.
The Bottom Line
Understanding the difference between salt and sodium helps you make informed dietary choices.
Salt is a mineral composed of sodium and chloride, commonly used for flavor and food preservation.
Too much sodium can increase the risk of health conditions such as high blood pressure and heart disease.
U.S. Food and Drug Administration.Sodium in Your Diet.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
The American Heart Association.How much sodium should I eat per day?
Centers for Disease Control and Prevention.Sodium Intake and Health.
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Carey RM, Moran AE, Whelton PK.Treatment of hypertension.JAMA.
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Verma N, Rastogi S, Chia Y, et al.Nonpharmacological management of hypertension.The Journal of Clinical Hypertension.
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