Myths about reducing sodium intake challenged

As March is Nutrition Month, registered dietitians take this opportunity to focus on eating well.

As March is Nutrition Month, registered dietitians take this opportunity to focus on eating well.

This year, our goal is to give you the facts about common nutrition myths.

There are many myths about how to lower the amount of sodium we consume.

Sodium, the main component of salt, helps our bodies balance fluid and blood pressure, but many of us consume too much of it.

MYTH #1: Only people who have high blood pressure need to cut down on sodium.

Cutting down on sodium reduces the risk of developing high blood pressure.

Too much sodium can lead to high blood pressure, heart disease, stroke and kidney disease. Reducing sodium can also improve bone health.

Most Canadians consume 3,400 mg of sodium daily, but our bodies only need 1,500 mg. That is over double what we need.

MYTH #2: If you don’t use a salt shaker, you won’t eat too much salt.

For the average Canadian, 75 per cent of the sodium we eat comes from processed and packaged foods, not from the shaker.

Soups, deli meats, bread, cheese, bottled drinks, condiments and even desserts and sweets can contain hidden sodium.

Always check the sodium on packaged foods before putting them in your grocery chart by reading the nutrition label.

Look for foods that contain less than 15 per cent DV (daily value) sodium.

You can also reduce sodium by eating less processed foods and cooking meals at home whenever possible. When you do eat out, ask your server about low sodium options.

MYTH #3: Sea salt is lower in sodium than table salt.

All types of salt—sea salt, kosher salt and table salt—have about the same amount of sodium.

Try adding flavour to food with salt-free spices, herbs, lemon juice, vinegar, garlic and onion instead of salt.

MYTH #4: There’s no such thing as “too much sodium” for kids.

Kids only need 1,000 to 1,500 mg of sodium per day.

Most Canadian children consume more than this and in the long term it can lead to health problems like heart disease, stroke, kidney disease and high blood pressure.

Snack foods that are popular with kids, like crackers, chips, instant noodles, beef jerky and packaged lunch kits, often contain a lot of sodium.

Instead, choose low sodium fun snacks like fruit and veggie sticks, salt-free peanut butter with low sodium crackers, unsweetened applesauce or yogurt cups, or unsalted trail mix.

Try making sandwiches with leftover home-cooked meat instead of deli meat.

Looking for more information about sodium?

Visit to learn more about sodium and your family’s health.

Christina Grieve is a dietetic intern with Interior Health.

Just Posted

Missed a week of news? We’ve got you covered

Every Saturday, we post popular stories from the week

Long-time Hedley fan weighs in on concert

Davis Wiggs attended Hedley’s final show last night

Kelowna couple hoping for a miracle

Endang Suslash is hoping to stay in Canada so she continue receiving treatment for kidney failure

Highway potholes under ministry jurisdiction

The District of Lake Country doesn’t touch the highway when it comes to filling potholes

Embattled band Hedley plays last show in Kelowna before hiatus

About 3,000 tickets had sold for final performance at Prospera Place

Bottle drive held for Kelowna fire victim’s family

Springfield Elementary held a bottle drive today to support the Van Gool family

B.C. umpire has developed thick skin after 30 years listening to insults

Scott McLaren pays no mind to comments from the cheap seats

Musicians Sarah Harmer, Grimes join B.C. anti-pipeline protests

Musicians are in Vancouver for the Juno Awards on Sunday night

Canadian cities hold March for our Lives events in wake of Florida shooting

Hundreds of people support the massive March for Our Lives event in Washington, D.C.

Health officials called after acid spill near B.C.-Alberta border leaks into creek

Tanker truck crashed south of Dawson Creek, spilling 17,000 litres of hydrochloric acid

Trudeau to exonerate B.C. First Nations chiefs hanged in 1860s

Prime Minister to absolve Tsilhqot’in chiefs in relation to deaths of 14 construction workers

Snowfall warning for Highway 3

Kelowna - A snowfall warning is in effect from Paulson Summit to Kootenay Pass

Canucks sing the Blues as they fall to St. Louis 4-1

Berglund nets two, including the game-winner, to lift St. Louis over Vancouver

How to keep local news visible in your Facebook feed

Facebook has changed the news feed to emphasize personal connections. You might see less news.

Most Read