Some ideas about sodium keep coming up in my sessions, no matter who is sitting across from me. Here are five of them, and what I tell people instead.
Myth 1: Sea salt has less sodium than table salt
By weight, they are the same, about 40 percent sodium. Coarse sea salt crystals take up more space, so a teaspoon of flaky sea salt holds less sodium than a teaspoon of fine table salt. That difference comes from the shape of the crystals and not from the salt itself. Use the same care with both.
Myth 2: If it does not taste salty, it is low in sodium
Bread, breakfast cereal, cottage cheese, pancake mix and canned vegetables rarely taste salty, yet they add up quickly. A large bakery bagel can reach 500 mg on its own. The only reliable check is the label, and this walk-through of the Nutrition Facts panel shows how.
Myth 3: Low sodium food is bland
Salt is one way to flavor food and not the only one. Taste buds adjust over a few weeks, and in the meantime acid, herbs, spices and a good sear do a lot of the work. A fruit salad with fresh mint is a small example, since nothing in the bowl needs salt to taste good.
Myth 4: I never use the salt shaker, so I am fine
The shaker is a small part of the picture. More than 70 percent of the sodium Americans eat comes from packaged and restaurant food. That is why the best changes happen in the grocery cart and at the menu. Dining Out on a Low Sodium Diet has practical tips for the second one.
Myth 5: Sodium only matters if you have high blood pressure
Blood pressure tends to climb with age, and sodium intake affects it in many people long before a diagnosis. The general guidance applies to most adults. People with heart failure, kidney disease or other conditions may be given a specific limit by their doctor, and that number is the one to follow.
Where to start instead
Pick one packaged food you eat every day, find its sodium number, and look for a lower one next time you shop. One swap repeated over a few weeks does more than a long list of rules. The low sodium grocery list by store section makes a good map for it.
