Salt (sodium) is necessary for health, as it helps maintain fl uid balance and aids muscle and nerve function; however, most Canadians consume far too much salt and this can contribute to high blood pressure, especially in older individuals, African Americans, and those with diabetes and kidney disease.
The IOM recommends adults consume 3.8 g of salt daily to replace the amount lost through sweat. The tolerable upper intake level (maximum recommended amount) is 5.8 g per day and most adults regularly consume more than this amount; we need to cut back.
There is naturally occurring salt in dairy, seafood, vegetables, breads, and grains; however, the majority of our salt intake comes from processed and prepared foods, such as deli meats, condiments (ketchup), dressings and sauces (soy), and snack foods (chips, pretzels), so cut back on these foods and season food with herbs or fl avoured oils and vinegars rather than using the salt shaker.
Potassium is another important nutrient for regulating fl uid balance. It is also important for nerve and muscle function and supports cell structure and integrity. The IOM recommends that adults consume at least 4.7 g of potassium per day to lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss. Most Canadians consume much less than this recommended amount. To boost potassium intake, eat more bananas, oranges and orange juice, avocado, peaches, and tomatoes.