When monitoring sodium in your diet, it is important to consider two factors:

1. The ratio of sodium to potassium. Research suggests that a ratio of 1:1 is ideal. Food labels make it easy to analyze the sodium content of food.*  Unfortunately food labels are not required to state potassium content. The major source of potassium is fruits and vegetables. To meet the goal of 1:1 it is important to eat whole, unprocessed foods.
2. Fluctuation of intake. Salt sensitivity comes from a drastic change in salt intake. If you consume 5 grams of sodium consistently and then go on a low sodium diet problems can occur with a radical shift in blood pressure. If you are on a low sodium diet and suddenly increase sodium intake you may experience similar problems as well.

I asked Jody Victor®  to tell us more.

 

Jody Victor®: The typical American diet has more than a 5:1 ratio in favor of salt to potassium. This imbalance is mainly due to processed foods. For some examples: cooked fresh asparagus has 1 mg of sodium/ canned asparagus has 236 mg per 3.5 oz serving. Cooked snap beans 4 mg/ canned 236 mg. Carrots 40 mg/ canned 236 mg. Cooked sweet corn 0 mg/ canned 236 mg. Cooked peas 2 mg/ canned 236 mg. Macaroni (dry) 2mg/ processed macaroni and cheese 543 mg. Cooked pork 65 mg/ canned ham 930 mg. Salmon 64 mg/ canned 387 mg. To achieve the ideal ratio of 1:1 the best thing you can do is drastically cut processed foods from your diet to lower your salt intake and eat fruits and vegetables to increase your potassium intake.

 

Salt content (in mg) of raw fruits and vegetables per 3.5 oz serving:

Apple 1

Avocado 4

Banana 1

Cabbage 20

Celery 126

Cherries 2

Cucumber 6

Endive 14

Figs 2

Grapefruit 1

Grapes 3

Honeydew melon 12

Iceberg lettuce 9

Lime 1

Mushrooms 14

Mustard greens 18

Nectarine 6

Okra 2

Orange 1

Papaya 3

Parsley 45

Peach 2

Pear 2

Green pepper 13

Pineapple 1

Plum 2

Radish 18

Raspberry 1

Spinach 71

Squash 1

Strawberry 1

 

Here are some common processed foods that have very high sodium content:

(In mg / 3.5 oz serving)

Bacon 1021

Bouillon cubes 24,000

Canned pork and beans 463

Butter 826 (unsalted 9)

Commercial cereals 700 to 1100 (puffed wheat 4, shredded wheat 3)

Parmesan cheese 1,862

Cocoa 717

Saltine crackers 1,100

Doughnuts 500

Margarine 987

Yellow mustard 1,252

Green olives 2,400

Salted peanuts 418

Peanut butter 607

Dill pickles 1,428

Sweet pickles 712

Salted popcorn 1,940

Potato chips 1,000

Pretzels 1680

Salad dressing 700 to 1,300

Pork sausage 958

Hotdog 1,100

Bologna 1,300

Canned spaghetti/meatballs 488

Tomato ketchup 1,042

Canned tomato juice 200

 

The U.S. government recommends that people limit their salt intake to no more than 5.8 grams per day to reduce the risk of developing cardiovascular disease. Researchers at the University of California used a model to calculate the health and economic impact if Americans reduced salt intake by three grams per day (about 1/3 of a teaspoon). The results were striking: 100,000 fewer heart attacks each year, 92,000 fewer deaths and 66,000 fewer strokes.

 

* Pay attention to the recommended serving size on food labels. High salt products may show relatively low sodium values based on very small serving sizes. The sodium content of corn chips, for example, is based on 12 corn chips, not the normal 3.5 oz serving size.

 

All the Best!

 

Steve Victor

 

Salt has been used by humans since before recorded history began. One of the earliest known writings (written over 4700 years ago) from China mentioned more than 40 types of salt. Ancient settlements have been found around the world with various devices such as pottery used to evaporate water to leave the salt behind. Major ancient civilizations flourished in arid regions at the edge of vast deserts due to the need for salt. I asked Jody Victor® to tell us more.

 

Jody Victor®: Salt (sodium chloride) is a chemical compound that occurs naturally in many parts of the world. It is an essential nutrient. Your body requires both sodium and chloride and it cannot manufacture these elements on its own. That is why we have a taste bud specifically for salt. The salt taste bud forms one of the basic components of “taste”. Salt is an electrolyte and it has a slight charge. It also preserves food by making it difficult for microorganisms to live. The salt draws water from the cells of microorganisms and dehydrates them.

 

In the body, salt helps regulate blood volume and pressure. The relationship between salt and blood pressure has been known for 4,000 years when the Chinese Emperor wrote of the connection between salt and a “hardened pulse”. Many current studies have shown that increasing or decreasing salt intake for salt-sensitive people has a direct impact on blood pressure.

 

Salt serves as part of the ion pump within the body. Just as salt forms a hostile environment for microorganisms by dehydrating them, salt controls the water balance in the human body. The sodium/potassium pump is a prime example of how electrolytes are critical to health. Two potassium molecules are pulled into a cell and three sodium molecules are pumped out.

 

For many years there has been controversy with respect to the optimal amounts of salt in the diet. Unfortunately many of the studies focused only on salt and did not take into account other electrolytes. Since sodium alone does not regulate the sodium/potassium pump, potassium should be taken into account as well. More important to the amount of sodium in the diet is the ratio of sodium to potassium.

 

When monitoring sodium in the diet, it is important to consider two factors:

1. The ratio of sodium to potassium. Research suggests that a ratio of 1:1 is a good guideline. The typical American diet has more than a 5:1 ratio in favor of salt. Food labels make it easy to analyze the sodium content of food. Unfortunately, food labels are not required to state potassium content. The major source of potassium is fruits and vegetables. To meet the goal of 1:1 it is important to eat whole, unprocessed foods. Avoid processed foods that are extremely high in sodium and have had most of its nutritional potassium cooked out.
2. Fluctuation of intake. Salt sensitivity is not sensitivity to salt in general. The sensitivity comes from a drastic change in salt intake. If you take 5 grams of sodium consistently and then go on a low sodium diet problems can occur with a radical shift in blood pressure. If you are on a low sodium diet and suddenly increase sodium intake you may experience similar problems as well. Salt sensitivity also happens to people who eat healthy all week then treat themselves to unhealthy meals on the weekend. They can feel nauseous and even experience elevated heart rate and blood pressure.

To summarize- Do not try to eliminate salt from your diet. Salt is an essential element and is required by your body. You should be more concerned with the ratio of salt to potassium than the actual amount of salt in your diet. Increase your potassium intake by eating 4-5 servings of fruits and vegetables every day. Avoid frequent, high fluctuations in your salt and/or potassium intake.

 

All the Best!

 

Steve Victor

Every week the Center for Disease Control (CDC) analyzes influenza activity for the U.S. and publishes findings of key flu indicators. I asked Jody Victor® to bring us up to speed.

 

Jody Victor®: During the week of February 7 through February 13, 2010 most of the key indicators remained the same as the previous week. Visits to doctors for flu-like illnesses increased slightly but are still low for this time of year. Hospitalizations have leveled off. No states reported widespread influenza activity. Three states had regional activity: Alabama, Georgia and South Carolina. Almost all of the influenza viruses identified continue to be 2009 H1N1 influenza A. They remain similar to the virus chosen for the H1N1 flu vaccine.

 

The World Health Organization (WHO), a United Nations agency, actively monitors the H1N1 pandemic through frequent consultations with their regional offices and 192 member states. In June of 2009 the WHO declared that the new H1N1 virus was causing the first influenza pandemic in more than 40 years and raised the alert level to the maximum 6 on a scale of 1 to 6. The WHO’s recent update shows that the situation is largely unchanged since their previous update. In the Americas, both in the tropical and northern temperate zones, pandemic influenza virus continued to circulate at low levels.

 

The WHO’s emergency committee, composed of 15 experts, met recently in Geneva, Switzerland to assess whether the H1N1 pandemic has peaked. They found signals demonstrating that infections are falling in most countries but caution that fresh waves are still possible. They also cautioned that even though it appears to be subsiding in North America and Europe, levels of flu activity in countries in the southern hemisphere are cause for concern as they enter their winter months. The WHO emergency committee decided that the pandemic has entered a “post peak” phase and indicated to governments and health authorities that the virus is in a transition to a more normal circulation as seasonal influenza.

 

The WHO’s top influenza expert, Dr. Keiji Fukuda, warns people and governments, however, to not let their guard down even though the H1N1 outbreak has not been as harsh as past pandemics. Dr. Fukuda said people should continue to seek vaccination against the pandemic, especially young adults and pregnant women, groups not normally vulnerable to seasonal influenza. He added that over 300 million people have been vaccinated and that the shots have proved 70-75 percent effective.

 

All the Best!

 

Steve Victor