American diets too high in salt?
Several of the nation's big health agencies (including the American Medical Association, the National Institutes of Health, and the American Heart Association) are on a campaign to reduce the amount of salt Americans eat by half on the grounds that limiting sodium intake will reduce high blood pressure and, consequently, decrease deaths from heart disease. (See "How Much Salt is Safe?" on Medical News Today.)
This is a controversial issue--just google "debate on salt intake" to get an eyeful. Various studies have found that the only people to benefit from reducing salt are 1) those with high blood pressure, 2) those who are genetically salt-sensitive, 3) overweight individuals, and/or 4) those who consume very high-sodium diets (which is sort of common sense). Some would argue that an across-the-board campaign to cut the amount of salt in every American's diet is unnecessary or over-reaching. (Read for example "Genetics, diet, and lifestyle vs. sodium: the debate continues" on RealAge.com)
Many experts assert that the ratio of sodium to other minerals (particularly potassium) may be more important than the total amount of salt you take in. (See "The Skinny on Salt," by Jeremy Likness.) A 1:1 sodium to potassium ratio is considered ideal, but the typical American diet contains 5 times as much sodium as potassium.
At Nutritiondata.com, we don't think it's our role to dictate dietary dogma. Instead, we try to provide the information you need to make informed decisions about your own nutritional choices. If you're concerned about your sodium intake or feel that you would benefit from reducing sodium, the following tools might be helpful.
1) The Nutrient Search Tool provides lists of foods in every category that are lowest in sodium. Tip: Somewhere between 70 and 80% of the sodium in our diets comes from prepared and packaged foods. That means that if you avoid packaged foods, you can salt your food to taste without worrying about excessive sodium. (This is my personal strategy to limit excess sodium.)
2) The Total Consumption Report allows you to track how much sodium (as well as potassium and dozens of other nutrients) your daily diet contains. Tip: Fruits and vegetables are high in potassium. Replacing snack foods with fresh produce can instantly tip the sodium/potassium balance in your favor.
3) The government's Daily Value for sodium is 2,400 mg per day. The American Heart Association recommends a low sodium diet (1,500 mg per day). You can set your own target sodium intake using our Preference Settings.
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Posted by: Elaina | Oct 3, 2009 2:35:22 PM
I'm glad this article recognizes that only select groups of people are at risk for excess sodium. Salt has often received an undeserved bad reputation among health conscious people. It is an essential electrolyte, and is especially important for endurance athletes who may be losing a lot of sodium while also consuming a lot of fluid. Hyponatremia is often seen in marathon runners who lose too much sodium and consume too much fluid. I know after a run that is 10 miles or longer I crave salt at my next meal like nothing else. I literally coat my food with it. And yet I don't have high blood pressure, quite the opposite. It all depends on how much sodium your body needs to function, your activity levels, and how much potassium you get in your diet. Ignoring your cravings on the blanket assumption that "salt is a bad thing" is unwise.
Posted by: jimmy eat gruel | Sep 20, 2009 12:19:29 PM
Salt should never be added on food in the kitchen, only at the table.
Why, for example, shoud a deli put salt on, or in, a sandwich? Isn't it already good enough? And what about soup? Since soup is liquid it can absorb almost any amount of salt. Why? Homemade soup should be salt-free. Same for kitchens in restaturants.
Some restaurants put salt into their haburgers. McD's and others put salt on their french fries--as if we would froget, or as if ketchup is not louded with salt?
Salt kills. That's why it's in food destined for grocery store shelves. It kills bacteria, and thus gets to us...we only live through it because we are lots bigger.
You can also replace salt with lemon-pepper or other salt free shakers. Vegies all have salt by nature.
The NHI says one teaspoon per day for salt. It hardens artery walls and stresses out the liver and kidneys...so name one good reason for exceeding one teaspoon of salt.
It dehydrates the body and slows thinking, thcikens the blood and makes the heart have to pump too hard. It makes you sleepy and slows reflexes, and plays hell on fetuses and new born babies.
Why?
