Health experts agree, too much salt is a bad thing. But how much is too much? Salt is OK when kept to a minimum. The typical American, however, consumes more than eight times what the body needs, and some people, including those taking corticosteroids, may react poorly to excess salt. The brain, heart and muscles require only 500 milligrams (mg) of sodium a day to work properly, and that amount is easily met in a typical diet, says Lalita Kaul, PhD, nutrition professor at Howard University Medical School in Washington, D.C.
The average American consumes 4,000 mg of sodium a day, however. The latest guidelines recommend that people over 51 years old, African American, or with high blood pressure, diabetes or kidney disease consume 1,500 mg – about ½ teaspoon – of sodium each day. Everyone else should limit salt intake to 2,300 mg a day.
Consuming a single teaspoon – or less – of table salt a day seems daunting, but it can be done, says Kaul, and your efforts will be well rewarded, reducing your risk for a host of conditions, including hypertension, which develops in nine of every 10 adults, and can lead to stroke, kidney disease and heart attack.
People with rheumatoid arthritis (RA) may be at higher risk for salt’s effects. RA can cause coronary arteries to become inflamed, increasing the risk of hypertension. Corticosteroids, commonly used to treat RA, cause the body to retain more sodium. Kaul's recommendation: Keep salt intake below 1,500 mg. Eating less salt may also reduce the loss of calcium from bones, reducing the risks of osteoporosis and fractures.
Some people are not adversely affected by salt intake, easily ridding themselves of sodium through urine, says Kaul. “But most people are ‘salt responders’ in whom high sodium intake makes cells attract water like a sponge. The retention of water increases pressure on blood vessels and raises blood pressure,” says Kaul. Older people, African-Americans and post-menopausal women tend to be more sensitive. Because there’s no easy test to tell which category people fall into, experts suggest everyone monitor their salt intake.
Even if you aren’t a “salt shaker,” you may get too much. Nearly all canned, ready-made, convenience foods contain sodium to keep them from spoiling, and restaurant cooks add salt to make food tasty, says Kaul.
Taste buds, however, can adapt to lower levels of salt. At first, foods may not taste salty enough, but after a transition period, which varies with individuals, foods you once liked may taste too salty. And that’s a good thing, says Kaul.
How to Eat Less Salt
Excess salt consumption can raise your risk of serious health problems.
By Linda Richards
Health experts agree, too much salt is a bad thing. But how much is too much? Salt is OK when kept to a minimum. The typical American, however, consumes more than eight times what the body needs, and some people, including those taking corticosteroids, may react poorly to excess salt. The brain, heart and muscles require only 500 milligrams (mg) of sodium a day to work properly, and that amount is easily met in a typical diet, says Lalita Kaul, PhD, nutrition professor at Howard University Medical School in Washington, D.C.
The average American consumes 4,000 mg of sodium a day, however. The latest guidelines recommend that people over 51 years old, African American, or with high blood pressure, diabetes or kidney disease consume 1,500 mg – about ½ teaspoon – of sodium each day. Everyone else should limit salt intake to 2,300 mg a day.
Consuming a single teaspoon – or less – of table salt a day seems daunting, but it can be done, says Kaul, and your efforts will be well rewarded, reducing your risk for a host of conditions, including hypertension, which develops in nine of every 10 adults, and can lead to stroke, kidney disease and heart attack.
People with rheumatoid arthritis (RA) may be at higher risk for salt’s effects. RA can cause coronary arteries to become inflamed, increasing the risk of hypertension. Corticosteroids, commonly used to treat RA, cause the body to retain more sodium. Kaul's recommendation: Keep salt intake below 1,500 mg. Eating less salt may also reduce the loss of calcium from bones, reducing the risks of osteoporosis and fractures.
Some people are not adversely affected by salt intake, easily ridding themselves of sodium through urine, says Kaul. “But most people are ‘salt responders’ in whom high sodium intake makes cells attract water like a sponge. The retention of water increases pressure on blood vessels and raises blood pressure,” says Kaul. Older people, African-Americans and post-menopausal women tend to be more sensitive. Because there’s no easy test to tell which category people fall into, experts suggest everyone monitor their salt intake.
Even if you aren’t a “salt shaker,” you may get too much. Nearly all canned, ready-made, convenience foods contain sodium to keep them from spoiling, and restaurant cooks add salt to make food tasty, says Kaul.
Taste buds, however, can adapt to lower levels of salt. At first, foods may not taste salty enough, but after a transition period, which varies with individuals, foods you once liked may taste too salty. And that’s a good thing, says Kaul.
Easy Ways to Lower Your Salt Intake
Check out the ingredients. Salt by any other name is still salt. Look for salt’s alias – sodium. The higher up the ingredients list it appears, the more salt in the product.
Read labels carefully. Look for products labeled sodium-free, salt-free, low-sodium, very low-sodium, reduced or less sodium, or light in sodium.
Wash it down. Give canned vegetables a good rinse. Rinsing thoroughly in cold water can reduce their salt content by almost half.
Spice things up. Use herbs and spices, instead of salt, to season foods. Pepper, lemon juice and vinegar are good alternatives to enhance flavor.
Fake it. Salt substitutes exist, but talk to your doctor before using them as they interact with certain medications and restrict the body’s ability to rid itself of potassium – not good for people with heart and kidney disease, or diabetes.
Get fresh. Fresh meats, fruits and vegetables and unprocessed grains are naturally low in sodium. Canned meats and soups, soup mixes, frozen dinners and processed luncheon meats typically have a high sodium content.
Skip the sauce. When buying frozen vegetables, choose those without sauce, which is often high in sodium.
Say no to fries. Fast-food fries and burgers are notorious for their high salt content. You'd be better off eating a meal you’ve prepared yourself.
Limit condiments. Products such as ketchup, mustard, pickles, olives, sauerkraut, Worcestershire sauce or soy sauce are universally high in sodium.
Simplify meals. Restaurant sauces, soups and stir-fries are notorious for salt content. When you’re dining out, order grilled and steamed foods instead. You can also ask your server to have the chef go light on the salt.
Get tricky. Out of sight is sometimes out of mind. Simply taking the salt shaker off the table and putting it behind the door of a closed kitchen cabinet may help you use less.
