Filipino cooking just cannot be complete with a “sprinkling” or two of salt. Kare-kare is not as delicious without its partner, bagoong. There seems to be something missing if fried fish is not served with patis, or soy sauce.
Aside from contributing saltiness, salt actually enhances other flavours such as sweet, sour, and umami. Furthermore, it disguises the naturally bitter flavour of foods, for example, ampalaya. Salt is also an ingredient that slows the growth of microorganisms in food, and can act as a preservative. This is why preserved meats such as ham and other deli meats are salted.
For the past five years, Health Canada had been proactively spreading the word on the dangers of excessive salt consumption. Too much salt in the diet can lead to hypertension, or high blood pressure, which is usually associated with kidney disease, and cardiovascular diseases such as stroke. This occurs because high levels of salt cause the body to retain more water in the bloodstream than the heart is able to pump. To make it even harder for the heart, salt exacerbates the stiffening of blood vessels, which already comes naturally with aging. For some people, hypertension goes unnoticed until a visit to their doctor because of symptoms such as dizziness, headaches and even nose bleeds.
According to Heart and Stroke foundation of Canada, 20% of Canadians have hypertension, and as much as 17% of these people do not know that they have it. Although inconclusive, one study suggests that hypertension is more common among Canadians who are members of the visible minorities – to which Filipinos are classified under.
Health Canada suggests that salt consumption should be limited to a maximum of 1500 mg per day for individuals who are 14 to 50 years old. This range is decreased to 1300 mg per day for those who are 51 to 70 years old, and 1200 mg for those above 70.
A tablespoon of bagoong can have as much as 400 mg of sodium. A tablespoon of soy sauce can have as much as 900 mg! In addition, snack foods, fast foods, frozen meals, and condiments are very high in sodium. Note that in addition to one’s diet, familial history of heart disease, high levels of stress, physical inactivity and obesity also contribute to hypertension.
To reduce the amount of sodium in your diet, consume more fresh fruits and vegetables throughout the day. Remove the saltshaker from your dining table, if you haven’t already done so! Gradually reduce the amount of salt used for cooking, as your taste buds take time to adapt. Use herbs and spices to flavour foods instead of salt. Also, refer to the amount of sodium as indicated in the Nutrition Facts Table of most packaged foods. Choose options with about 360 mg of sodium per serving or less. Select low-sodium options as much as possible, as indicated in their food labels.
Next time you enjoy home-cooked kare-kare, be cautious of how much bagoong you use. Taking little steps such as this ensures that your heart is working at its best for the long run.