Finding a Low Sodium Diet for Older Adults

Let’s admit it. Salt, also known as sodium, also known as sodium chloride-makes food taste good. In fact, our bodies can’t live without it. But what is the difference between sodium, salt, and sodium chloride?

Sodium is a mineral found naturally in foods. Celery, for example, contains sodium. Salt (found in stores labeled table salt) and sodium chloride are used interchangeably. They are added to foods because they contain the mineral sodium.

Interesting Facts About Sodium

• Sodium regulates blood pressure. Your kidneys regulate the amount of sodium in your bloodstream. If there is too much sodium, your kidneys excrete the excess sodium. If too little your kidneys retain what your body needs.
• Sodium regulates fluid volumes. Excess sodium can overload your kidneys' regulation of sodium and cause hypertension (high blood pressure) by holding onto fluid. This puts pressure on the whole cardiovascular system. Hypertension is nicknamed the silent killer due to the fact many people don’t even realize they have high blood pressure, and the consequences high blood pressure brings.
• Sodium is an electrolyte, along with potassium, magnesium, and calcium. Sodium aids the contraction of the heart muscle.
• Sodium has been found to affect brain function and many neuro-pathways related to brain function, especially in the older population.
• Recent research has discovered that salt, when added to sweet foods makes foods “sweeter” by activating the sweet receptors in our tongues.
• Only 1 level teaspoon of table salt contains 2,300 mg sodium! (This is at the upper-end limit of sodium intake for the average adult.)
• In older adults, too little sodium can be dangerous. It is estimated that up to 7% of older healthy individuals and 30% of nursing home residents have low sodium levels, also known as hyponatremia.
• Some common diuretics can cause low sodium. Always check with your doctor before restricting sodium in your diet or any other dietary changes.

How Much Sodium Should You Consume?

It is recommended that Americans consume less than 2,300 mg of sodium each day as part of a healthy eating pattern. If you have high blood pressure, the max sodium amount is 1,500 mg per day. However, on average, Americans consume more than 3,400 milligrams (mg) of sodium each day.

Why is Sodium So Dangerous?

Salt (or sodium) is in most of the foods we eat (including fruits and vegetables). Eating too much salt (or sodium), however, will increase the amount in your bloodstream. This will impact your kidneys’ ability to remove water, causing higher blood pressure. This will lead to strain on your blood vessels, heart, aorta, and kidneys. Such impact can lead to heart disease and potentially a heart attack.

Medical Conditions That Can Benefit From a Low Sodium Diet

• Meiners disease
• Hypertension
• Kidney disease and dialysis patients (sometimes caused by uncontrolled hypertension)
• Blindness (from uncontrolled hypertension)
• Congestive Heart Failure
• Stroke

Drugs that Increase Sodium Levels

• Sodium Bicarbonate (note the first word is “sodium”)
• Corticosteroids, such as prednisone and dexamethasone
• Androgens (sex hormones)
• Oestrogens, especially Estrone
• Adrenocortrophic Steroids (steroids that help with allergies, autoimmune conditions, eye drops, injections)

How Can I Reduce Sodium In My Diet?

If you are like most people, changing your diet may sound daunting. However, according to the Centers for Disease Control and Prevention (CDC), about 40% of the sodium consumed by Americans comes from the following foods: 

• Deli meat sandwiches
• Pizza
• Burritos and tacos
• Soups
• Savory Snacks (e.g. chips, crackers, popcorn)
• Poultry
• Pasta mixed dishes
• Burgers (preformed patties add hidden ingredients to enhance flavor, especially sodium/salt)
• Egg dishes and omelets (cheese can contain excess added salt)
• Drinks high in sodium like V-8

Note: These are prepared foods listed by the CDC.

By reducing or eliminating your intake of the above, you will be off to a great start on reducing your overall sodium intake.

Low Sodium Shopping Tips

When shopping at the grocery store always read the nutrition facts label to find the sodium content and be sure to check the serving size. You should buy sodium-free and low-sodium options whenever possible.

Use the list below when shopping for your next meal:

• Go for fresh vegetables whenever possible. Canned foods are especially notorious for having added salt. Aim for sodium content of 120 mg/serving or less and always rinse before eating to reduce the amount of sodium. Remember to choose frozen vegetables without sauce.
• Avoid MSG (Also known as monosodium glutamate. Note the sodium.)
• Avoid sodium nitrate
• Avoid soy and Worcestershire sauces or select one of the low sodium varieties available
• Use a salt substitute, but only on the recommendation of your healthcare provider. (Salt substitutes can have possible interactions with medications you may be taking.)
• Pick up orange, lemon or garlic, and herbs to flavor your foods
• Use sodium-free condiments in your kitchen (Look for mustard and ketchup with no added salt noted on the label.)
• Buy fresh meats, fish, and poultry rather than cooked or prepared items
• Choose skinless chicken and turkey, lean meats, or seafood instead of deli meats or sausages
• Pick up unsalted nuts instead of salted pretzels or chips to snack on
• Select drinks low in sodium such as water, tea, coffee, cranberry juice, orange juice, or low-sodium diet soda (Most diet sodas fall under the low-sodium category.)