Salt — shake the habit

Deana Stokes Sullivan
Send to a friend

Send this article to a friend.

Less is best when it comes to sodium


Sodium Facts

•   A national Sodium Working Group recommends Canada’s Food and Drug Regulations be amended to change the basis of the daily value for sodium from 2,400 mgs to 1,500 mgs.

•   The group’s report  says if the average sodium intake was decreased to 1,500 mgs a day, hypertension prevalence would decrease by 30 per cent, resulting in about one million fewer hypertension patients and a direct annual savings of $430 million. It’s estimated such a decrease would prevent 23,500 cardiovascular disease events per year in Canada and save about $949 million annually.

•   The U.S. National Academies of Science Institute of Medicine recommends 1,000-1,500 mgs per day for children one to three years of age, up to 1,500 to 2,300 mgs a day for 19- to 30-year-olds and 1,200 to 2,300 mgs for people older than 70.

Tips to reduce sodium

•   Doctors recommend the DASH diet (Dietary Approaches to Stop Hypertension),  based on eating more whole-grain products, fruits and vegetables, lean and low-fat meats and dairy products and limiting fats and sweets. Visit

•    The Heart and Stroke Foundation of Newfoundland and Labrador recommends rinsing canned vegetables, beans, peas and lentils before cooking, take the salt shaker off the table and use less or no salt while cooking. Flavour foods with herbs, spices, vinegar, lemon or lime juice, onion, or garlic instead of salt and reduce the use of sodium-rich ketchup and mustard; avoid processed meats; and try unsalted popcorn, nuts or fresh fruits and vegetables as snack options.

•   When eating out, ask for salad dressings and sauces on the side. Check the sodium content of takeout and restaurant food, either in store or online. Many national chains have nutrition information for all the foods they serve on their websites.

Sources: Heart and Stroke Foundation of Canada; Heart and Stroke Foundation of Newfoundland and Labrador; Sodium Working Group: the DASH Diet Eating Plan

Organizations: World Health Organization

Geographic location: Winnipeg, Geneva

  • 1
  • 2
  • 3
  • 4
  • 5

Thanks for voting!

Top of page



Recent comments

  • Paddyjoe
    September 21, 2010 - 09:46

    Minister Kennedy is on the right track here. Newfoundlanders have some of the highest rates of heart disease and stroke in the country. We also have very high rates of type 2 diabetes. These are preventable conditions. Exercise, less fats and salt in diets can significantly reduce the incidence of these diseases----and save millions of taxpayer dollars. Our health care system is unsustainable into the future unless we take some responsibility for our own health.