Shaking the habit

Fat and carbohydrates may obsess weight-conscious consumers, but another popular ingredient -- salt -- is now in the spotlight.

The Center for Science in the Public Interest recently filed a lawsuit demanding that the Food and Drug Administration put more muscle into salt regulation. In a companion report on the health dangers of salt, the consumer advocacy group said that salt consumption has risen steadily over the last 30 years and now accounts for nearly 150,000 premature deaths annually in the United States. Most of those deaths, it said, are linked to complications of high blood pressure, also known as hypertension.

“Americans spend more than $15 billion each year on drugs to treat hypertension, yet the government spends almost nothing to reduce salt consumption,” said the group’s executive director, Michael F. Jacobson.

The latest national nutritional surveys suggest that Americans consume about a third more sodium than the limit of 2,300 milligrams per day advised by the federal government’s 2005 dietary guidelines for adults younger than 45. (Those older than 45, as well as blacks and people who have already been diagnosed with elevated blood pressure, are advised to consume no more than 1,500 milligrams of sodium daily. That’s the amount found in about 1 1/2 cups of many canned soups.)

Removing the saltshaker from the dining table likely won’t be enough. As much as 80% of sodium intake comes from processed and restaurant foods.

Even so, the food industry points to major improvements and the growing number of reduced-sodium and no-salt-added products. “Over the past 40 years, there has been a dramatic reduction in the use of sodium in processed foods,” said Robert Earl of the National Food Processors Assn., an industry group. “Various new techniques in canning and freezing have reduced the amount of sodium needed” to extend foods’ shelf life.

But those reduced-sodium products must appeal to consumers, which, as Earl noted, “is not a simple task.”

Here’s what you can do to reduce your sodium intake:

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Don’t bother doing the math

The answers are already in plain sight on nutrition labels. “The rule of thumb is to choose foods that have less than 5% of the daily value for sodium” per serving, said Eva Obarzanek, a research nutritionist at the National Heart, Lung, and Blood Institute.

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Eat more fruit and vegetables

Studies suggest that these potassium-rich foods can help counter the effects of high sodium intake.

Then there’s DASH, the Dietary Approaches to Stop Hypertension, an eating plan that lowers blood pressure as much as some medications. The plan is low in total fat, saturated fat and cholesterol, and rich in fruit, vegetables and low- fat dairy products. Get a free copy at www.nhlbi.nih.gov/health/public/heart/hbp/dash/ or by writing to the NHLBI Health Information Center at P.O. Box 30105, Bethesda, MD 20824-0105 or calling (301) 592-8573.

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Cut back on sodium gradually

Because the taste for salt develops over time, “it’s not a good idea to go cold turkey,” said Alice Lichtenstein, professor of nutrition at Tufts University. “Introduce a few lower-sodium products, substitute herbs for salt and just begin ratcheting down. That’s what really works.”

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Choose reduced-sodium or no-salt-added foods

Snack on unsalted peanuts instead of sodium-loaded pretzels and chips. Or choose peanut butter with no added salt over more processed brands, which in two tablespoons have 6% of the daily value.

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Beware of hidden sodium

Leading sources of sodium include many of the very foods that the new guidelines recommend: whole-grain bread, crackers and ready-to-eat cereals, and some dairy foods, especially cheese.

Other high sodium sources: frozen food with sauces, pasta with flavor or seasoning packets, salad dressings, condiments, snack foods, luncheon meats, hot dogs and processed tomato products, from ketchup to salsa. Smart low-sodium choices include oatmeal, brown rice and nonfat milk and yogurt.

Also, rinse canned beans and vegetables to reduce sodium. Choose flavorful herbs and spices instead of -- well, you know.