June 2023
Salt—sodium chloride—isn’t inherently bad. It enhances flavors and has important functions in binding, stabilizing, and preserving food. Sodium is even considered an essential nutrient. It helps regulate body fluids and keeps muscles and nerves running smoothly.
The body works just fine on 500 mg a day. And yet, on average, Americans consume a whopping 3,400 mg of sodium per day.
A recipe for health problems
If our bodies need sodium, what’s wrong with eating a lot of it? To start, too much can lead to puffiness, bloating, and weight gain. But even more concerning, it may put you at risk for:
-
High blood pressure
-
Heart disease
-
Stroke
-
Kidney disease
-
Kidney stones
-
Osteoporosis
-
Stomach cancer
Stay within your limit
Experts recommend consuming less than 2,300 mg of sodium per day. That’s the amount in about 1 teaspoon of salt. However, for optimal heart health, those recommendations drop to 1,500 mg a day.
Don’t rely on your palate to help you monitor intake. Foods can be high in sodium even if they don’t taste salty. For example, it might surprise you how much is hidden in cereals. Other sources of sodium you might not suspect include:
-
Breads and rolls
-
Sandwiches
-
Soups
-
Burritos and tacos
-
Chicken
-
Cheese
Tips to shake the habit
As you gradually ease up on sodium, your taste buds won’t crave as much salty food. Here’s how to get started.
-
Read labels. Check the Nutrition Facts on food and drink packages to know exactly how much sodium you’re getting. Reminder: Aim for the daily sodium total to come in under 2,300 mg.
-
Shop smart. Look for items marked “low sodium,” “reduced sodium,” or “no-salt-added.” Several grocery stores even offer low-salt versions of your favorite snacks.
-
Keep it fresh. Stay away from things like frozen dinners, fast food, and canned soups. To build your meals at home, opt for fresh fruits, veggies, and meats. That means avoiding meats that are marinated, canned, smoked, brined, or cured.
-
Expand your horizons. Put down the table salt. Instead, let herbs and spices take your food in a new direction. Or try using lemon, lime, or vinegar as an added flavor boost.
-
Divvy it up. You can curb your sodium intake if you share a meal in a restaurant or take half home to finish the next day.
Pretty soon, you’ll see that these small changes add up to big health benefits.
