Learn the dietary effects of sodium and table salt

While the terms are often used interchangeably, salt and sodium aren't the same. We'll go over what makes them distinct, as well as their health effects, so that you can make dietary decisions that are more well informed.

• Sodium is an element that joins with chlorine to form sodium chloride, or table salt. Sodium occurs naturally in most foods, and salt is the most common source of sodium in the diet.
• Scientifically speaking, the term "salt" actually refers to several substances. Calcium carbonate (chalk) is a salt, as is sodium bicarbonate (baking soda). Sodium chloride (table salt) is the most abundant salt occurring naturally in food.
• Sodium works to maintain the body's acid-alkaline ­balance and fluid ­balance. It also helps control nerve function and muscle movement.
• The amount of sodium that the body needs daily is far less than what is usually consumed. Circumstances and climate will dictate the amount needed, but in general the human body needs less than 500 milligrams of sodium per day to maintain health. Because salt is so abundant in our food supply, a dietary deficiency is unlikely.
• A typical North American diet can include 4,000 to 7,000 milligrams per day. Just one teaspoon of salt supplies over 2,000 milligrams of sodium.

• Sodium finds its way into food in several ways: it's naturally present in foods, added during processing or cooking, or added at the table. The major sources in the diet are processed and preserved foods.
• Salty foods like potato chips and salted crackers and nuts are easy to identify, but hidden sodium has to be tracked down on package labels. Cereals, cold cuts, canned soups, canned vegetables, prepackaged meals, and commercial baked goods are all usually high in sodium.
• Sodium is also found in MSG (monosodium glutamate), garlic salt, sea salt, meat tenderizers, and in commercially prepared sauces and condiments like ketchup, soy sauce, chili sauce, and steak sauce. It's in soups, cured or smoked foods, olives, and pickles.
• In general, the more processed a food is, the higher the sodium content.

Use this guide to get a better understanding of sodium and to review the types of food that usually contain a lot of it. That way, you can make smarter dietary decisions and enjoy a healthier life. And remember: you don't need to sacrifice flavour when you try to reduce your sodium intake.