Salt is made up of sodium and chloride. It is the main source of sodium in our diet. Sodium helps to regulate the amount of fluid in the body, but too much sodium has been linked to high blood pressure. Many people eat more sodium than they need for good health, mainly in processed foods.
What are the sodium intake recommendations? Where is salt & sodium found in foods? How can we limit our salt intake to maximize the health benefits — and make food taste so much better!
Daily Recommended (Salt) Sodium Intake
The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.
Processed and restaurant foods deliver 77% in the average American diet. Only 10 to 11% is added at the table. The rest is added by cooks or occurs naturally in foods.
A List of Easy Ways to Cut Sugar and Salt From Your Diet
Limiting salt is so much more than not using the salt shaker. Salt lurks in many places…often foods that we wouldn’t associate with high salt content. Become aware of where salt & sodium lurk.
Low-Salt Benefits Are Questioned
Some shocking pieces of evidence is:
fewer than 1% of the population consumes less than 1500 mg of salt each day
most Americans consume 3400 mg (or more) of sodium daily
Current guidelines recommend 2300 mg daily, but the AHA does recommend the lower, 1500mg daily intake necessary for overall health.This study looks as the link of salt/sodium to heart attacks, not the link that is between salt and higher blood pressure.
Lowering Sodium Can Save Lives
More than 75% of the world consumes twice as much salt than is recommended. Recent studies done by the AHA indicate that hundreds of thousands of people’s lives could be saved by lowering sodium intake. Read a little, watch the videos, and learn how to help save your own heart.
If you’re like many people, you’re getting far more sodium than is recommended, and that could lead to serious health problems. You probably aren’t even aware of just how much sodium is in your diet. Consider that a single teaspoon of table salt, which is a combination of sodium and chloride, has 2,325 milligrams (mg) of sodium. And it’s not just table salt you have to worry about. Many processed and prepared foods contain sodium.
Tips: Avoid high-salt, processed foods. High-salt foods that should be eaten sparingly include: Most Sodium Comes from Processed and Restaurants Food.
- most ‘fast’ foods, such as pizza, hamburgers, chips
- most snack foods, such as potato chips
- processed meats, such as sausages, salami, hot dogs and luncheon meats
- dehydrated or packet foods, such as instant pasta or soups
- pre-packaged sauces and condiments, such as tomato sauce and soy sauce, and processed tomato products in general.
Sodium is needed by the body to help regulate fluid levels, but there is generally more than enough dietary sodium in a natural diet without any added salt. A diet high in sodium has been linked to high blood pressure. Less Salt, More Benefit.