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2010 Dietary Sodium Shaking the Habit. 2 Hypertension Canada 2010 Hypertension The Silent Killer Sodium The Quiet Food Additive.

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Presentation on theme: "2010 Dietary Sodium Shaking the Habit. 2 Hypertension Canada 2010 Hypertension The Silent Killer Sodium The Quiet Food Additive."— Presentation transcript:

1 2010 Dietary Sodium Shaking the Habit

2 2 Hypertension Canada 2010 Hypertension The Silent Killer Sodium The Quiet Food Additive

3 3 Hypertension Canada 2010 Outline Sodium Where do we get it? What does it do? How is it a health risk? Sodium and blood pressure Recommended sodium intake How to reduce your sodium intake Meal makeovers

4 4 Hypertension Canada 2010 Where do we get sodium? Salt Table salt, sea salt, seasoning salts Sodium additives such as Monosodium glutamate(MSG) Baking soda Processed, takeout / restaurant foods

5 5 Hypertension Canada 2010 Sources Of Sodium 5

6 6 Hypertension Canada 2010 Why is sodium in our food ? Prevents food from spoiling. Performs some chemical functions in baking and processing. Adds flavour.

7 7 Hypertension Canada 2010 What does sodium do? In your body: Helps regulate your bodys fluid balance. Too much sodium can increase the amount of water or fluid held in your body. Excess fluid puts extra pressure on your blood vessels causing damage.

8 8 Hypertension Canada 2010 How is sodium a health risk? Increases blood pressure which increases risk for: Stroke Cardiovascular disease Kidney disease Dementia

9 9 Hypertension Canada 2010 Lifestyle risk factors for high blood pressure Obesity High alcohol intake Inactivity Smoking Inadequate vegetable and fruit intake Inadequate milk product intake High dietary sodium intake

10 10 Hypertension Canada 2010 Reducing Sodium Can Lower Blood Pressure and Risk Reducing sodium intake will lower blood pressure. 1 in 3 Canadians with hypertension could have normal pressure if they lowered their sodium intake. Following a low-sodium diet could reduce the risk of heart attack or stroke by 25-30%.

11 11 Hypertension Canada 2010 The lower your sodium intake, the lower your blood pressure will be Sodium restriction is especially important for people… Of African descent Over 45 years of age With conditions such as Diabetes Kidney disease Heart failure

12 12 Hypertension Canada 2010 How much sodium do we need? There are 2 reference points for sodium intake* Adequate Daily Intake (AI) recommended average daily intake Tolerable Upper lntake Level (UL) the highest average daily intake level that is likely to pose no adverse health effects * set by Canadian and US panel for Dietary Reference Intakes, 2005

13 13 Hypertension Canada 2010 Sodium Intake Recommendations Age (years)AI (mg/day)UL(mg/day) Dietary Reference Intakes, IM 2005

14 14 Hypertension Canada 2010 Sodium Intake Recommendations Age (years)AI (mg/day)UL(mg/day) Over Dietary Reference Intakes, IM 2005

15 15 Hypertension Canada mg or 2300mg doesnt mean much to me…. 2300mg sodium = 1 level tsp table salt 1,500mg = ¾ tsp table salt Sodium Intake Recommendations

16 16 Hypertension Canada 2010 So how do you think were doing meeting those recommendations? What would you guess is the average daily sodium intake for a Canadian adults and children? Sodium Intake of Canadian Adults

17 17 Hypertension Canada 2010 Sodium Intake of Canadian Adults 2680 mgWomen 3575 mgMen Average Daily Sodium Intake Gender

18 18 Hypertension Canada 2010 Av. Sodium Intake* (mg/day) of Canadian Adults *Does not include sodium added at the table or during home cooking

19 19 Hypertension Canada 2010 The sodium intake of most Canadian children/youth exceeds the UL Health Reports, Vol. 18, No 2, May 2007 Upper Level 1500mg % above UL

20 20 Hypertension Canada 2010 Why is our sodium intake so high? 1. Less home-cooked meals Busy lifestyle! Want convenience Prepared food is always available

21 21 Hypertension Canada Bigger Portions 21 cups3 cups Food packages are bigger now than ever. The more we eat, the more sodium we consume.

22 22 Hypertension Canada Heavy Use Of Condiments Ketchup Mustard Soy sauce Salad dressing Relish and pickles Olives Sauces … are all high in sodium

23 23 Hypertension Canada More Processed Foods

24 24 Hypertension Canada 2010 Food industry must reduce sodium in its products 24

25 25 Hypertension Canada 2010 Processing Adds Sodium To Food Natural Food Sodium (mg) Processed Food Sodium (mg) Plain pasta 5Pasta & sauce 800 Cucumber 2Dill Pickle 385 Fresh salmon 56Canned salmon 272 Cheddar cheese 176Processed cheese 407 Coffee – milk & sugar 15Cappuccino – from mix 250

26 26 Hypertension Canada 2010 Processing Adds Sodium 1 cup plain pasta 5 mg sodium 1 cup pasta & sauce 800 mg sodium

27 27 Hypertension Canada 2010 Processing Adds Sodium Medium cucumber 2 mg sodium Medium dill pickle 385 mg sodium

28 28 Hypertension Canada 2010 Processing Adds Sodium 1 oz. hard cheese 176 mg sodium 1 oz. processed cheese 407 mg sodium

29 29 Hypertension Canada 2010 Processing Adds Sodium Coffee-milk & sugar 15 mg sodium Cappuccino from mix 250 mg sodium

30 30 Hypertension Canada 2010 Sodium Content of Restaurant Foods Menu ItemSodium (mg) Breakfast Egg Sandwich840 Chicken Caesar Salad Pepperoni Pizza5960 Deluxe Cheeseburger & Medium Fries1910 Fried Chicken Dinner2280

31 31 Hypertension Canada 2010 Reduce Your Sodium Intake At home Plan meals at least a day in advance. Make more meals from unprocessed foods. Gradually decrease the amount of salt used in cooking and at the table (this includes sea salt). Use condiments sparingly.

32 32 Hypertension Canada 2010 Reduce Your Sodium Intake At home Flavour food with lemon juice, fresh garlic, spices, herbs and flavoured vinegars. Try low-sodium seasoning mixes. Cook and bake with vegetable oil rather than butter or margarine. Use tomato paste instead of tomato sauce or soup in recipes.

33 33 Hypertension Canada 2010 Reduce Your Sodium Intake At the grocery store Buy pre-prepared, convenience foods that are low in sodium such as frozen vegetables, frozen shrimp, skinless & boneless chicken breasts and pre-cut salads and fruit. Choose unsalted snack foods such as pretzels, nuts, seeds and crackers.

34 34 Hypertension Canada 2010 Reduce Your Sodium Intake At the grocery store Read food labels and compare sodium content between similar foods Look for foods labelled salt-free, no added salt, low in sodium, or reduced in sodium. Always check the Nutrition Facts table

35 35 Hypertension Canada 2010 Reduce Your Sodium Intake Check the Nutrition Facts table for: The mg sodium per serving (the lower, the better) Choose foods with 200 mg of sodium or less Choose foods with 10% or less Daily Value

36 36 Hypertension Canada 2010 Reduce Your Sodium Intake When eating or taking out Choose salads and meals made with foods low in sodium Ask for no salt or MSG to be added during cooking Ask for sauces, spreads or dressings on the side and use sparingly Limit fast foods and take-out meals.

37 37 Hypertension Canada 2010 Lower Sodium Vegetables and Fruit Adults need 8 to 10 servings a day For lower sodium: Choose fresh or frozen vegetables. Limit vegetables with sauce or instant mixes. Try making homemade salad dressing, or use commercial dressings sparingly. Choose low sodium vegetable juices and soups. Enjoy fresh, frozen, canned or dried fruit as a snack and dessert.

38 38 Hypertension Canada 2010 Lower Sodium Grain Products Eat 6 to 8 servings a day 3 servings should be whole grain For lower sodium: Limit pastas and rice with prepared sauces or seasonings. Choose cereals, breads, crackers and pre-packaged baked goods with the lower mg sodium per serving. Use quick-cooking, rather than instant oatmeal.

39 39 Hypertension Canada 2010 Lower Sodium Milk and Alternatives Have 2 to 3 servings a day. Choose lower fat milk and yogurt. For lower sodium: Be aware of higher sodium content of instant puddings, hot chocolate and flavoured coffee mixes. Limit your cheese intake, especially processed cheese slices or spreads.

40 40 Hypertension Canada 2010 Lower Sodium Meat and Alternatives 2-3 servings per day Choose lean meat, fish, poultry Eat legumes, nuts and seeds often For lower sodium: Limit processed, cured, deli, smoked or breaded meats and poultry. Choose fresh, frozen or low-sodium canned fish. Rinse canned lentils, chick peas or beans, or cook your own. Enjoy unsalted nuts and seeds.

41 41 Hypertension Canada 2010 Breakfast Menu Makeover Menu 1, Higher Sodium Sodium (mg) CFG Menu+ Lower Sodium Sodium (mg) Commercial raisin bran muffin – large Butter – 2 pats Flavoured coffee – 16 oz Multigrain bread – 2 slices Peanut butter – 1 Tbsp Banana Coffee with 2oz 1% milk Total

42 42 Hypertension Canada 2010 Lunch Menu Makeover Menu 1, High Sodium Sodium (mg) CFG MENU + Lower Sodium Sodium (mg) White pita bread – 1 small Deli meat – 2 oz. Cheese slice – 1 Mustard – 1 tsp. Dill pickle Multigrain bread - 2 slices Leftover roast beef – 2 oz. Lettuce and cucumber Mustard – 1 tsp. Carrot sticks Low fat, fruit yogurt – 175g Total

43 43 Hypertension Canada 2010 Snack Menu Makeover 9460Total Apple Handful of natural almonds Air popped popcorn with low- sodium seasoning – 6 cups Water – 12 oz Chocolate chip cookies – 2 Nacho chips – 20 Cola – 12 oz. Sodium (mg) CFG MENU + Lower Sodium Sodium (mg) MENU 1 + Higher Sodium

44 44 Hypertension Canada 2010 Dinner Menu Makeover MENU 1 + Higher Sodium Sodium (mg) CFG MENU + Lower Sodium Sodium (mg) Fast food chicken burger Medium french fries Ketchup – 1 Tbsp. Milkshake – 16 oz Grilled chicken breast – 75g Baked potato Plain Yogourt – 1 Tbsp. Tomato slices – 6 Steamed broccoli – 1 cup Canned peaches- 1/2 cup Milk 1% – 8 oz Total

45 45 Hypertension Canada 2010 Sodium Comparison High sodium menu 5485 mg Lower sodium menu1258 mg

46 46 Hypertension Canada 2010 The Sodium Challenge It requires effort and commitment to eat the recommended sodium levels. If the current trend for convenience continues, the food industry needs to gradually lower sodium/salt content of foods. Health Canada has a Sodium Working Group to develop and implement a Strategy to reduce sodium intake

47 47 Hypertension Canada 2010 Recap: Healthy Eating for a Healthy Blood Pressure Eat a healthy diet according to Canadas Food Guide. CFG = DASH diet guidelines (Dietary Approaches to Stop Hypertension) Choose lower sodium foods every day

48 48 Hypertension Canada 2010 Dietary Sodium Questions 1. Reducing your intake of salt or sodium may help you lower your blood pressure. TRUE FALSE

49 49 Hypertension Canada 2010 Dietary Sodium Questions 2. Most Canadians have sodium intakes that exceed recommendations for health. TRUE FALSE

50 50 Hypertension Canada 2010 Dietary Sodium Questions 3. Most of the sodium in the North American diet is from salt added at the table. TRUE FALSE

51 51 Hypertension Canada 2010 Dietary Sodium Questions 4. The Nutrition Facts table tells you the number of milligrams (mg) of sodium in the whole package of food. TRUE FALSE

52 52 Hypertension Canada 2010 Dietary Sodium Questions 5. Instant packaged foods and fast food restaurant meals generally have a very high sodium content. TRUE FALSE

53 53 Hypertension Canada 2010 For More Information Go to the websites:

54 54 Hypertension Canada 2010 DASH Diet Booklet To download or order a copy of the Dietary Approach to Stop Hypertension (DASH) Diet booklet, go to : heart/hbp/dash/new_dash.pdf

55 55 Hypertension Canada 2010 For your patients – ask them to sign up at for free access to the latest Information & resources on HBPwww.myBPSite.ca For health care professionals – sign up at for automatic updates and on current hypertension educational resources.www.htnupdate.ca


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