From chips and pretzels to pizza and pasta, there’s something about salty, savory snacks and meals that keeps us all coming back for more. These foods tend to get a bad rap though — and most doctors will probably tell you to cut back and eat these guilty pleasures in moderation for better health.
The reason? A lot of it has to do with your daily sodium intake!
Too much salt in the diet can lead to a myriad of health problems like high blood pressure, heart disease and stroke. But did you know that it can also negatively affect your oral health? We recently partnered with the American Heart Association to offer more education around healthy eating — including the impact sodium has on the body and your teeth.
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How Sodium Effects Your Health
According to the American Heart Association, 9 out of 10 Americans consume too much sodium — and most of it comes from processed, packaged foods. Sodium is also hidden in many products you wouldn’t expect, like canned vegetables and pre-made sauces.
Over time, this high daily sodium intake can have negative effects for your overall health and oral health.
Tooth Decay
Simple carbs, otherwise known as simple sugars, tend to be high in salty foods. The bacteria that live in our mouth consume these sugars as their primary food source and produce acid as a biproduct of their digestion. This acid can damage the enamel of your teeth.
Damaged tooth enamel allows bacteria in plaque to enter your teeth and cause cavities and decay. Damaged tooth enamel can also cause teeth to yellow over time, as the more yellow-colored dentin, an inner layer of a tooth, is exposed.
Bone Loss
Sodium increases urine output, which can cause an excess loss of important minerals, including calcium and potassium, every time you use the bathroom. Your teeth and bones rely on calcium to give them structure and strength, and when depleted, can lead to osteoporosis and even tooth loss over time.
Unhealthy Gums
Too much salt in the diet can dry out your mouth and create an unhealthy oral environment. Not only does dry mouth lead to bad breath and an increased risk of tooth decay, it can lead to unhealthy gums and, in extreme cases, chronic and advanced gum disease.
What are some steps to reduce sodium intake and its harmful effects?
Eating less salty foods can lower your blood pressure and improve your overall and oral health. Some ways to reduce your sodium intake and reduce the harmful effects include:
In the store
- Check the nutrition facts label for the amount of sodium per serving and the number of servings per container.
- Look for the American Heart Association Heart Check® mark to find products that can help you make smarter choices about the foods you eat.
In the kitchen
- Cook at home more often so you can control the amount of salt in your meals.
- Drain and rinse canned veggies (you’ll cut the sodium by up to 40 percent).
- Add more herbs and salt-free seasonings to enhance the flavor of your dishes without excess sodium.
- Add more veggies to your diet that will improve your overall health and naturally scrub the surface of your teeth with their texture.
At restaurants
- Opt for steamed, baked, grilled, poached, or roasted items. Avoid pickled, brined, and cured dishes, or ones using au jus, soy sauce, miso or teriyaki sauce. These tend to be high in sodium.
- Ask your server if your dish can be made without extra salt and ask if nutrition information is available (most chain restaurants should have this).
At home
- Drink plenty of water to keep hydrated and neutralize some of the immediate effects of salt.
- Practice good oral hygiene and visit your dental provider regularly for cleanings and checkups.
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