WHAT IF WE REVISITED OUR RELATIONSHIP WITH SALT

Collaboration with Boulangerie St-Méthode

Sodium is a mineral with a bad reputation, and yet it’s essential for the body. The issue is that we consume too much. In excess, sodium is associated with a higher risk of hypertension, especially in older adults, as well as heart disease and stroke. There’s no need to feel guilty or sacrifice food enjoyment; what matters is becoming aware of your sodium intake and reducing it by putting a few simple daily changes into place.

Sodium and health

In the body, sodium helps control blood pressure, maintain fluid balance and support muscle function. Risks linked to excess sodium include hypertension and cardiovascular disease. Adults’ daily needs are 1,500 mg/day, and it’s recommended not to exceed 2,300 mg, roughly 5 ml (1 tsp) of salt.

Most people know the harmful effects of too much sodium yet consume too much without realizing it. While sodium is often associated with table salt, 77% of sodium intake comes from processed foods. Reducing your intake of processed and ultra-processed foods (e.g., soups, sauces, deli meats, ready meals, condiments, etc.) is the first step towards lowering sodium consumption.

Five habits that can make a real difference

Many people think they must banish salt and all salty foods, but introducing more realistic small daily actions can often help reduce sodium intake.

1. Cook more at home

Highly processed foods often contain sodium levels above 15% of the maximum tolerable intake (2,300 mg). Cooking a bit more at home with basic ingredients is definitely the most effective strategy for keeping sodium intake reasonable.

2. Taste before adding salt

It’s important to taste before adjusting seasoning, especially in restaurants, where dishes are often already high in sodium.

3. Use herbs, spices and citrus

Herbs, spices and citrus (juice and zest) are perfect allies for boosting flavour without adding salt.

4. Read nutrition labels

The Nutrition Facts table helps determine whether a product contains a lot or a little sodium. Claims such as “low in sodium” or “sodium-free” can help identify lower-sodium products. Also avoid foods that display a “High in sodium” symbol on the front of packaging.

5. Choose lower-sodium bread

Some breads can be a significant source of sodium in the diet. However, there are options that are lower in sodium (140 mg or less). This includes several breads from Boulangerie St-Méthode, such as the multi-cereal bread and the 100% wholegrain sprouted wheat loaf. So, it’s possible to enjoy this everyday staple while limiting sodium intake. Adding a tasty topping helps bring flavour and elevate a reduced-sodium bread, like in this recipe: CLICK HERE.

Want to learn more about the product range at Boulangerie St-Méthode? CLICK HERE

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