The Truth About Salt

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The sodium in salt helps maintain the fluid in blood cells. It is used to transmit information in our nerves and muscles, and it assists in the absorption of certain nutrients. Because the human body does not make salt, humans rely on food to get the amount needed to keep the body functioning properly.

Centuries ago, salt was primarily used as a preservative for cheese, fish, meat, vegetables, and even fruit. Today, more salt is used in the industrial world than in the food supply. This is good news. However, because Americans have become so accustomed to the taste of salt, table salt sales haven’t suffered and salt is a main ingredient in restaurants across the country. And yes, many packaged and processed foods still contain salt.

Because salt is still used as an additive in homes across America, at restaurants, and in many packaged foods (canned soups are a major source of sodium), sodium consumption is at an all-time high. Most Americans consume 3,000 to 3,600 milligrams of sodium per day and just 10 percent comes from the natural salt found in food. Roughly 75 percent comes from processed foods and dining out. Consuming too much salt can lead to water retention, which causes high blood pressure. High blood pressure can cause heart and kidney disease, stroke, and even heart failure.

Fortunately, convincing America to cut back on salt is not a lost cause. Education is the key to helping curb consumption. Knowing how much salt the body actually needs is the first step. The truth is, for proper functioning the body requires a mere 200 milligrams of sodium per day. However, the FDA recommends no more than 2,300 milligrams of sodium per day, which is equal to a teaspoon of salt. Individuals with hypertension, African-Americans, older adults, and the middle-aged should limit salt intake to 1,500 or less per day. The American Heart Association (AHA) has stricter requirements. The AHA says all Americans should limit salt intake to less than 1,500 milligrams per day. 

Limiting salt intake to less than 1,500 milligrams per day is not as difficult as it sounds. Following a few simple rules while shopping and cooking can help keep salt intake in check. Salt is an acquired taste, so most foods are excellent without it. Try this simple test—taste your food first before reaching for the saltshaker. You might be surprised at how much better your food tastes without it!

Consider leaving the saltshaker in the cabinet or ditch it altogether. Skip salt in cooking water, use fresh herbs and spices to season food and enjoy plenty of fresh vegetables. Read nutrition facts on food labels, and choose reduced sodium or “no salt added” food. You should also limit intake of processed meats or buy fresh meats with low to no salt, and limit sodium-laden condiments such as soy sauce, ketchup, mustard, and tartar sauce. Stock up on lemons and olive oil, which are excellent alternatives to salty condiments.

Here's to your wellness,

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