The Science of Deliciously Good Health

“If it’s not salty or sweet, it’s not good to eat.” Unfortunately, this mealtime mantra has left a burgeoning number of Americans with bloated bellies, and a bevy of health problems.

Mounting evidence suggests a diet high in sodium is associated with stroke, heart disease, and hypertension – so for all you salt-scoffers, now is as good a time as any to shake your salt habit.

But where’s the best place to strike salt from your diet? 80% of the average American’s salt intake occurs without them actively salting their food. In fact, 77% of the sodium we eat comes from packaged, processed, store bought, and restaurant food – so be sure to read nutritional labels in search of secret salt stashes, and ask your waiter for the low-down on low-sodium menu items. 

The Centers for Disease Control (CDC) recommends that adults should consume no more than 2,300mg of sodium per day – the average American consumes 3,500mg per day. However, if you are over 40, African American, or have high blood pressure – a new CDC report shows that two out of three (69%) adults in the United States fall into these three groups – your salt-intake shouldn’t exceed 1,500 mg per day.

Researchers don’t know exactly how salt works to elevate blood pressure, but many believe that too much salt causes the sodium channels (structures that move sodium into and out of cells) to work too hard and gradually the channels begin to fail. This process is irreversible, so that by old age, even if people cut back on salt, their kidneys can no longer flush extra amounts of salt from the body without an increase in blood pressure.

High blood pressure puts you at a much higher risk of heart disease and stroke. There is also growing evidence that high-salt intake is bad news for other problems, such as aggravating asthma, gastric cancer, kidney stones, and osteoporosis.

Need a couple of hard and fast rules to help you shake your salt habit?

1. Scrap the saltshaker entirely. If your food needs more flavor – go crazy with herbs, spices, pepper, and lemon juice.
2. Read the nutrition labels on everything – try not to eat food that has a higher than 5% daily recommended intake of sodium per serving. Be diligent about calculating your daily sodium intake.
3. Don’t eat anything that’s heavily processed – bin that baloney & chuck that packet of chips.
4. Be proactive about asking restaurant staff about salt content.
5. Eat more fresh fruit and veggies.

Here’s a scrumptious low-sodium recipe for a summer pineapple and chicken salad. I made it for lunch last week – the sweet and tangy pineapple was able to satiate my appetite all afternoon, and the balsamic vinegar adds vibrant flavor without a hint of fat or sodium. The Mayo-Clinic has a great list of low-sodium dishes that includes appetizers, deserts, main courses, and even drinks. 

Preparation: Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.

In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.

To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.

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