Sodium can both be life-saving and deadly

By Imelda A. Agdeppa, Ph.D.

FNRI-DOST S & T

The Philippines has been a melting pot of different cultures, religions, beliefs and traditions due to many years of colonization by different countries. However, one thing unites Filipinos—food. Filipino cuisine is filled with many sumptuous dishes, from the festive lechon to the unofficial national dish which is adobo. Filipinos definitely have a fondness for flavor.

Taste is acquired and different environmental factors affect the development of food preferences among individuals. Many Filipinos prefer highly-seasoned foods. Salt and other condiments are always on the table to adjust the flavor of the food to suit one’s taste. This may be a usual scenario, but the chronic increase in consumption of sodium has led to the prevalence of non-communicable diseases in the country.

Sodium is an electrolyte in fluids found outside the body’s cells. The most common form of sodium is sodium chloride or table salt. Generally, table salt is 40 percent sodium while other condiments and food items also contain sodium in varying amounts. Sodium is essential primarily in maintaining fluid balance in the body. Furthermore, it also helps in transmitting nerve impulses and influences the contraction and relaxation of the muscles.

The World Health Organization (WHO) indicates that a normal individual should limit sodium intake to 5 grams (g) daily from all food sources, or about 2 teaspoons of salt. Individuals with increased sensitivity to sodium, especially people with diabetes mellitus, heart problems, and hypertension should limit their intake to 1.5 g sodium daily, or about 0.6 grams of salt. Sodium is used in the different electrolyte processes, and an excess is excreted through the urine by the kidneys. An increased intake lessens the kidneys’ capacity to excrete sodium, and therefore, sodium retention occurs.

Accumulation of sodium increases blood volume, making the heart work harder to distribute blood and excess fluids to organs, resulting to higher blood pressure. Normal adult blood pressure is at 120/80 millimeter mercury (mmHg), according to the WHO. Hypertension is prolonged blood pressure reading higher or equal to 140/90 mm Hg. According to the Philippine Heart Association, people with blood pressure equivalent to 120-139/80-89 mm Hg are most likely to develop hypertension. Hypertension is a major risk factor in the development of heart diseases and occurrence of stroke. Heart disease is the number one cause of mortality in the country. Also included in the list of silent killers are diabetes mellitus and kidney diseases.

A result of the Seventh National Nutrition Survey (7^th NNS) in 2008 conducted by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) revealed that 25.0 percent of Filipinos aged 20 years and over have high normal blood pressure levels which still make then at risk for having hypertension, while 36.1 percent of the same population have pre-hypertension, Stage 1 or Stage 2 hypertension. Comparison of the previous in 2003 to the latest data in 2008 revealed that hypertension increased significantly from 22.5 percent to 25.3 percent.

Sodium is needed by the body in small amounts. Additional salt and condiments in cooking and on the table accounts for sodium intake. Consumption of processed foods is the major contributing factor for excessive sodium intake among Filipinos. Processed foods have varying amounts of sodium, even those which do not taste salty like white breads and especially processed meat products. Fresh foods have minimal sodium content and therefore, should be frequently chosen to maintain normal sodium levels in the body.

Sodium information on processed food labels are explained in the Nutritionist-Dieticians’ Association of the Philippines (NDAP) Diet Manual as guide for nutrition and health professionals, as well as for the general public:

Sodium Free: less than (<) 5 mg of sodium;

Very Low Sodium: <35mg of sodium;

Low Sodium: <140mg of sodium;

Less/Reduced Sodium: the product contains 25% lesser sodium compared to the original product;

Light Sodium: the product contains 50% lesser sodium compared to the original product; and

No salt added: No additional salt during processing but noting the natural sodium occurring in fresh foods.

Cutting on sodium consumption may be a big change for many Filipinos, but changing taste preference for salty foods will be for their benefit. Eating fresh foods is the best way to reduce sodium intake. Fruits and vegetables contain minimal sodium but still fill-up the stomach and whet the palate. Using herbs and spices (like pepper, basil leaves, and turmeric), instead of artificial high-sodium flavour enhancers, during cooking is a healthier alternative. Finally, reading labels and becoming aware of the composition of foods is a good habit to adopt.

For more information on food and nutrition, contact Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City. Email: mvc@fnri.dost.gov.ph. Telefax: 837-2934 and 827-3164, or call 837-2071 local 2296 or visit our website: http://www.fnri.dost.gov.ph