The Hidden Dangers of a Salty Diet for Seniors
As we get older, what we eat plays a big role in keeping us healthy. One key ingredient to watch for in your diet is sodium—better known as salt. While our bodies need sodium to help with muscle function and fluid balance, too much sodium can have serious consequences. Excess sodium is linked to high blood pressure, heart disease, and stroke—health risks that become even more concerning as we age.
Keeping your sodium intake to a moderate amount is a simple step that can make a big difference in your overall well-being. Keep reading below to learn more about the dangers of high sodium, as well as an easy low-sodium recipe that you can try.
How Much Sodium is Too Much?
The World Health Organization recommends that you consume less than 5 grams of salt per day (one teaspoon) or 2,300mg. However, Canadians on average are consuming 9.1 grams of salt per day – nearly twice the recommended amount.
About 80% of the salt that Canadians consume comes from processed foods like canned soups, processed meats, and salty snacks.
Why Sodium Matters for Seniors
Sodium plays an important role in several bodily functions, but its overconsumption can be especially harmful to seniors. Here’s why:
When you eat too much sodium, your body retains extra water to dilute the extra sodium in your bloodstream. This increases the amount of fluid in your blood vessels (your blood volume). Your heart works harder to pump this extra blood around your body, which in turn raises your blood pressure.
High blood pressure, called hypertension doesn’t usually have symptoms. Without checking your blood pressure, you probably wouldn’t even know whether it’s high or not.
With consistent high blood pressure can cause a range of health issues, including stroke, angina, bone weakness (osteoporosis), and kidney failure.
Tips to Reduce Sodium in Your Diet
So we’ve shown that excess sodium is very bad for the body. But how can you reduce your intake? Here are some tips:
- If You Can, Cook at Home: Preparing meals from scratch allows you to control the sodium content in your food. To avoid grabbing last-minute processed foods, plan and batch-cook meals. These can include low-sodium soups, stews or casseroles that you can grab out of the freezer and heat up for easy, healthy meal options. You can also explore purchasing meals through Meals on Wheels programs like ours. We offer low-sodium meal options.
- Replace Salt with Flavourful Alternatives: Use fresh or dried herbs like basil, oregano, dill, thyme, parsley, or rosemary. You can enhance dishes with onions, garlic, ginger, and scallions, or add lemon juice for a tangy flavour boost. And try balsamic, red wine, or apple cider vinegar for depth and brightness.
- Read Labels: Processed foods have labels that indicate how much sodium they contain. Look for foods with a Value (DV) of 15% or less for sodium.
- Limit Processed Foods: Foods like deli meats, frozen meals, crackers, chips, and pickles often contain high levels of sodium. Instead, prepare snacks like unsalted nuts, fresh fruit, or homemade baked goods.
- Rinse Canned Goods: If you use canned vegetables or beans, rinse them under cold water to wash off excess sodium.
- Be Mindful When Dining Out: Ask for dishes to be prepared without salt. Many restaurants accommodate this request. When looking at the menu, choose steamed, grilled, or roasted options over fried or breaded items. And request dressings or sauces on the side and use them sparingly.
Staying Healthy with Sodium Awareness
By choosing a low-sodium diet, you can better manage your blood pressure and lower your health complications. Simple changes—like opting for unsalted snacks or seasoning with garlic and lemon instead of salt—can have a big impact on your health. Small steps add up to a healthier you!
For more resources on managing sodium intake, visit Health Canada’s Sodium Guidelines or check out Heart and Stroke’s Salt Reduction Tips.
Easy Low-Sodium Recipe: Lemon Herb Chicken
This simple and delicious recipe is perfect for seniors looking to reduce sodium while enjoying a hearty meal.
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, juiced and zested
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon black pepper
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat your oven to 375°F (190°C).
- In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, oregano, thyme, and black pepper.
- Place chicken breasts in a baking dish and pour the lemon herb mixture over them, ensuring they are well coated.
- Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Garnish with fresh parsley before serving.
Serving Suggestion: Pair with steamed vegetables and brown rice for a balanced, low-sodium meal.
