Kerry Weatherly | A pinch too far: Why Jamaicans need to cut back on salt

Salt has been used for centuries for its curative properties and as seasoning. Today, salt continues to be widely used as a preservative, to improve the flavour of food, in intravenous fluids for the maintenance of fluid and electrolyte balance in clinical settings, and in mineral supplementation e.g. iodised salt widely used in cooking. Our excessive intake of salt continues to be a major health challenge in Jamaica and globally. 

When we talk about salt, what we are concerned about is sodium. Sodium is essential in the following body processes —- fluid and electrolyte balance, and blood pressure regulation. It is also involved in the generation of electrical signals which communicate with muscles to keep organs functioning — think of the heart beating. 

Sodium aids in the transport of nutrients to cells in the body.  While sodium is necessary for health, its intake must be controlled, as overconsumption leads to the increased risk of disease. 

Our challenge with salt is, most persons are consuming much more salt (sodium) than is required to maintain health. The salt we add during food preparation along with sodium contained in packaged foods and beverages are the common sources of sodium in our diets. This blind overconsumption of salt can lead to high blood pressure, cardiovascular disease that affects the heart and blood vessels, obesity and kidney disease; ultimately leading to a diminished quality of life for persons diagnosed with these diseases. 

CONTRIBUTORS TO EXCESSIVE INTAKE

One major contributor is ultra-processed foods that make up much of our food intake. These foods are considered one of the main sources of sodium in the modern diet. Ultra-processed foods are usually high in saturated fat, sodium and sugar. One quick rule of thumb in identifying ultra-processed foods: these foods and beverages look very different from the ingredients used to make them. For example, dehydrated fruits are processed, but you can still identify the original fruit after it is processed. On the other hand, if you consider a cookie, it looks far different form the ingredients used in making it. 

Here are some foods you may be eating that are silent sources of salt because they are not salty to taste — bread, dairy (milk, cheese), condiments (ketchup), cereals, canned beans, canned peas, canned vegetable, soft drinks, diet sodas and drinks that have sugar added. Making changes to reduce your salt intake may not happen quickly, but real change can be made by starting simple.

The World Health Organization recommends that adults consume less than 2,000 mg (approximately one teaspoon) of sodium daily. This 2,000 mg represents approximately 50 per cent of the actual daily consumption. 

REDUCING SALT INTAKE 

Here are some suggestions you can try today to help to decrease your salt intake while reducing your risk for developing non-communicable diseases which can lead to death. 

1. Reduce the consumption of ultra-processed foods – Your first line of defence is label reading. The nutrition information on the label will indicate the amount of sodium in a serving of the food. Based on the amount of the food or beverage consumes,  you will be able to determine your approximate sodium intake from this food or beverage. 

2. Look for food with less than 140 mg of sodium listed on the label. When reviewing the information on the food label, food with less than 140 mg of sodium in a serving is considered a low-sodium food, while foods with 400 mg or more of sodium in a serving are high-sodium foods and we should avoid these. 

3. Reduce the amount of salt we use in cooking — Salt is used to improve the flavour of food. Garlic and black pepper can also boost and enhance flavor, respectively, eliminating the need for adding salt.  Also, consider eliminating, or not adding, salt if the foods being prepared are already salty. 

4. Start fresh — Rinse canned foods, and consider choosing no-salt convenience foods. 

5. Try flavour-enhancing alternatives — Lemon or vinegar can be used instead of salt to bring out the flavours of foods.  Try using lemon juice or vinegar on vegetables and include the zest of lemons, along with other fresh herbs and spices, in marinades for meat and poultry. 

The World Health Organization has put forward the following interventions as strategies to reduce the population’s salt consumption; an approach that is cited as highly effective.

 (a) Food reformulation to reduce the amount of salt to meet the WHO global benchmarks. Reformulations should include food or meals offered for sale. 
(b) Introducing policies that mandate the amount of salt in foods offered in public institutions, which include, but are not limited to, hospitals and infirmaries. 

(c) Front-of-packaging labeling, which gives consumers real power in choosing foods that are low in sodium. 

 (d) Mass media campaigns aimed at behaviour change.

Nationally, we need to begin implementing the WHO strategies to make the choices for reducing sodium easier, while individually working towards changes in behaviour that reduce salt intake.  

It may take some time to retrain our palates and habits to the use of alternatives to salt, but it can be achieved when done with consistency. It is important that individuals make changes in behaviour to reduce salt consumption, but a comprehensive approach is needed if Jamaicans are to effectively reduce their salt intake. 

Kerry Weatherly is a consultant dietitian and nutrition and dietetics lecturer. Send feedback to columns@gleanerjm.com and ghapjm@gmail.com.