This document provides information about sodium and its effects on the body. It discusses how sodium is used in muscle contraction, blood pressure regulation, and other bodily functions. It outlines major dietary sources of sodium like table salt, MSG, and processed foods. Too much sodium can lead to high blood pressure, also called hypertension. The document recommends following the DASH diet which is low in sodium but high in fruits, vegetables, and low-fat dairy. It provides tips for reducing sodium intake through the use of herbs, spices, and salt substitutes.

1. +
Sodium
HeartWorks
O’Bleness Hospital

2. +
Why Sodium?
 The body
 Sources of sodium
 Nutrition labels
 DASH diet

3. +
Sodium
and the
Body
 Muscle contraction
 Blood pressure
 Blood volume
 Nerve transmission
 Hydration
H2O
K
N
aMg
Ca
+
http://www.myfooddiary.com/Resources/nutrient_facts/nutrient_sodium.asp#howused

4. +
Sources
of
Sodium
 Table salt
 Sodium Chloride
 MSG
 Monosodium Glutamate
 Processed foods
 Sodium Nitrite
 Meat Preservative
 Baking Soda
 Sodium bicarbonate
 Artificial Sweetener
 Sodium Saccharin
 Sodium Benzoate
 Acidic foods: salad dressings (vinegar),
fruit juices (citric acid), carbonated drinks
(carbonic acid)
http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm

5. +
Hypertension
 Normal blood pressure
 ≤ 120/80 mmHg
 Stage 1 hypertension
 ≥ 140/90 mmHg
What is
hypertension?
 High Blood Pressure
 Blood pressure is determined
by the amount of blood your
heart pumps and the amount
of resistance to blood flow in
your arteries.
 The more blood your heart
pumps the narrower your
arteries, the higher your blood
pressure
 May lead to clogging of the arteries
(atherosclerosis), heart disease,
kidney disease, and stroke
http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580

6. +
Risk Factors
for
High Blood Pressure
 Aging
 Overweight/ obesity
 Type 1 + Type 2 diabetes
 Family history
 Unhealthy lifestyle habits
 Smoking, drinking, lack of exercise, too little potassium in diet
http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/atrisk.html

7. +
Experience
fluid retention?
A low sodium diet is beneficial for not only cardiac patients,
but pulmonary patients as well!
Remember:
Fluid (water) will follow salt! This can lead to swelling and physical
discomfort

8. + DASH Diet
Dietary Approaches to Stop Hypertension
Rich in…
Fruits + vegetables
Fat-free + low fat milk
Whole grains
Fish + poultry
Beans, seeds, nuts
http://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf

9. +
Less Salt…
More…
Calcium
PotassiumMagnesium
Sodium and potassium
work together in the
body- increasing
potassium and
decreasing sodium
intake can help lower
blood pressure!

10. +
Salt Substitutes
 Herbs
 Basil + Pesto
 Oregano
 Parsley
 Pepper
 Mrs. Dash + Mr. Spice
 Lemon Juice
 Lime Juice
 Wine
 Vinegar- red, white, apple cider
 Salsas- low sodium options, hot
sauces, read the label
 Herb infused oils
 Toasted sesame oil
 Spices
 Savory: black pepper, dill
seeds, curry powder
 Spicy: cayenne pepper
 Sweet: cinnamon, ginger,
nutmeg
http://www.livestrong.com/article/271087-spices-for-low-sodium-diet/

11. +
Common Food Flavorings
 Beef
 Green pepper, basil, curry,
garlic, mushrooms, pepper,
sage, rosemary, onion, onion
powder, dill
 Chicken
 Basil, cranberries, pineapple,
thyme, sage, paprika,
oregano, parsley
 Eggs
 Garlic, garlic powder, paprika,
tomato, rosemary, green
pepper, mushrooms
 Fish
 Basil, green pepper, lemon
juice, mushrooms, pepper,
tarragon, dill, curry
http://www.livestrong.com/article/271087-spices-for-low-sodium-diet/

12. +
Nutrition
Labels
 Recommended Dietary Allowance
 2,300 mg/ day
 DASH recommendation
 1,500 mg/ day
Most Americans have a
daily intake of 3,400 mg
of sodium!
Example:
Daily intake: 1,500 mg
Serving intake: 75 mg
75/1,500 mg = 5% daily intake

13. +
DASH Diet
Calorie Estimations
http://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf

14. +
A “DASH” of Tips
 Snack on fruits
 Increase intake of fat-free + low-fat milk to 3 servings per day
 Add a serving of veggies at lunch one day, dinner the next
 Lean meats
 3 oz a meal/ 2 meals a day
 Be active!
http://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf

15. +
Sodium
Jeopardy

16. +
What is the recommended dietary
allowance for sodium?
2,300 mg

17. +
What is considered to be normal
blood pressure?
≤ 120/80 mmHg

18. +
How many mg of sodium is
equivalent to one teaspoon of salt?
2,400 mg

19. +
What has more sodium: prepared or
processed foods?
Processed foods

20. +
Blood pressure is a measurement of
what?
The force of blood against the
walls of the heart

21. +
Those with hypertension (or other
cardiovascular problems) should
consume no more than how many
mg of sodium per day?
1,500 mg

22. +
What has more sodium: Whopper
with cheese from Burger King or a
Quarter Pounder with cheese from
Mcdonald’s
Whopper with cheese contains
1,590 mg compared to McDonald’s
Quarter Pounder with cheese
containing 1,110 mg
1,590/1,500
mg = 1.06 or
106% of daily
sodium intake
1,110/1,500
mg = .74 or
74% of daily
sodium intake

23. +
Which has more potassium: an
avocado or a banana?
An avocado has 708 mg of
potassium compared to the
banana’s 422 mg of potassium
(both are great sources!)

24. +Potassium
Rich
Foods
FRUITS
VEGGIES
https://www.kidney.org/atoz/content/potassium