Carleton University Healthy Workplace Program Cindy Sass RD October 8 2013 Whats the worry with salt High Blood Pressure Hypertension 1 out of 5 Canadians have it It is Deadly boosts risks of heart attack stroke heart failure kidney disease dementia ID: 511462
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Toss the Salt!
Carleton University Healthy Workplace ProgramCindy Sass, RDOctober 8, 2013Slide2
What’s the worry with salt?
High Blood Pressure (Hypertension)1 out of 5 Canadians have it.It is Deadly! boosts risks of heart attack, stroke, heart failure, kidney disease, dementia.
It accounts for far more doctor visits than any other ailment.Slide3
Salt
30 % of high blood pressure is due to high salt intake. (Blood Pressure Canada)Beyond its effect on blood pressure, salt may damage the heart, kidneys and other organs.Slide4
Lower salt means less disease
People who cut their salt intake:Have lower blood pressures, risk of stroke and heart attack, and other cardiovascular events.A decrease in sodium in the diet even among those with modestly elevated blood pressure, lowers risk of CVD later in life.Slide5
Nearly everyone gets high blood pressure
Over time 90% of people in Canada will develop hypertension.Blood pressure rises as you age.In a US study, average systolic blood pressure in Americans aged 45-64, jumped five points in five years.Slide6
Blood Pressure and RiskSlide7
I don’t salt my food or use it in cooking......Slide8
I don’t salt my foods...
Fact80 % of the salt we eat is added to food before we buy it.Slide9
The average Canadian consumes about 3,500 mg of sodium per day
Adequate Intake (AI) Upper Limit (UL)Infants 0-6 months 120 mg/day No data Infants 7-12 months 370 mg/day No data
Children 1-3 years 1000 mg/day 1500 mg/day
Children 4-8 years 1200 mg/day 1900 mg/day
Teens 9-13 years 1500 mg/day 2200 mg/day
Adults 14-50 years 1500 mg/day 2300 mg/day
Older adults 51-70 years 1300 mg/day
Older adults over 70 years 1200 mg/daySlide10
BiG
LiFE Sodium QuizRecommended intake for adults is 1500 mgWhere do you get your sodium from??http://www.projectbiglife.ca/sodium/
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Sources of Sodium
Restaurant MealsCondiments and saucesCanned foods, soupsBreads and cerealsReady to eat meals and mixesSnack foodsProcessed foods
Cheese
Processed/Deli meatsSlide12
Salt on the MenuSlide13
CondimentsSlide14
Canned, and pickled foodsSlide15
CerealSlide16
BreadSlide17
How to read a nutrition facts label
When checking sodium levels, focus on:
Serving size: How much food the Nutrition Facts table refers to.
The number of mg of sodium listed in the table.
Number of servings consumed x number of mg of sodium listed = mg sodium consumed.
Remember, the recommended daily intake for adults is 1,500 mg sodium (around 500 mg per meal).Slide18
Sodium 101Slide19
% of Daily ValueSlide20
Toss the Salt!
Buy and eat more fresh foods, especially fruits and vegetables.Remember that unprocessed, fresh foods such as fruits and vegetables are good for you and are naturally low in sodium.Slide21
Toss the salt!
Cook more food at home to avoid relying on take out or drive thru meals.Dine out less often, when possible ask for less salt to be added when ordering.Slide22
Toss the salt!
Limit processed foods or ready to eat foods.Choose packaged foods lower in sodium or brands with the lowest % DV of sodium on the food label.Slide23
Toss the salt!
Rarely eat foods that are smoked, cured, pickled or salted.Slide24
Toss the salt!
Try to avoid high sodium products with more than 400 milligrams (mg) sodium per serving. Cut back on those with a sodium content of 200 –400 mg per serving.
Look for those products with
less than
200 mg per serving.Slide25
Toss the salt!
If you do use canned products, rinse the contents before using.Slide26
Toss the salt!
Limit the use of condiments.Flavour your food with lemon or lime juice, fresh garlic, spices and herbs.Slide27
Look for no salt added optionsSlide28
No salt added!Slide29
Low sodium choicesSlide30
Naturally low in sodiumSlide31
Salt free snackSlide32
Sodium Label ClaimsSlide33
Salt is salt, whether it’s Himalayan, Kosher, Rock, Sea, or Table
Gourmet salts contain approximately 100% sodium chloride, just like table salt, meaning they will have exactly the same effect on your blood pressure and health.
Claims about “gourmet” salts
being healthier than table
varieties should be taken
with a grain of salt.Slide34
Toss the salt!
As you slowly decrease your salt your taste buds will adjust!Slide35
Toss the salt!
We need to lobby our government to pressure and if necessary – require food companies to cut salt in our food.Slide36
Websites
Sodium 101 appwww.heartandstroke.cawww.mrsdash.comwww.nhlbi.nih.gov/health/public/heart/hbp/dash
www.sodium101.ca
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Toss the salt!
If it is a plant – eat it!If it is made in a plant – don’t!