Salt Excess

The Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams of sodium each day - the equivalent to 1 teaspoon of salt.

There’s no doubt that the average U.S. adult gets too much sodium - an average of 3,400 mg per day – which can increase the risk of heart disease. Reducing the salt intake is not a bad one and could be beneficial for many, but pushing people to try to cut their sodium levels too low isn’t necessarily a good thing either as sodium is crucial for optimal functioning of the body.

It’s a mineral that is essential for normal nerve and muscle function. Sodium is also critical for helping your body regulate fluid balance. However, despite the important role sodium plays in supporting health, it is one of the top three dietary components we should limit according to the 2015 Dietary Guidelines for Americans.

Consuming excess sodium on a regular basis can raise blood pressure which is a risk factor for developing cardiovascular issues over time. Also, do not forget that many common foods contain hidden sources of sodium, so it can be harder than you might think to cut back on it.

Balance your sodium intake to stay healthy longer

Did you know that:

  • Table salt, which is about 40 percent sodium by weight, contributes just 10 percent of the total sodium in our diets generally?
  • About 75 percent of the sodium we consume is added during commercial processing and preparation of foods?
  • Sodium is added to processed foods to improve texture and flavor and as a preservative?
  • Even foods that don’t taste salty can contain a surprising amount of sodium?
  • The baking soda, or sodium bicarbonate (that gives baked goods their light and airy texture) is the primary source of hidden sodium in these foods?
  • Even people who never use a salt shaker can get too much sodium?

Too low salt diet is not healthy either

A high salt intake has been linked to increased blood pressure and greater risk for heart problems. But according to new research, low salt intake may be just as harmful. A recent study published in The Lancet, found that low salt, or sodium, intake may raise the risk of heart attack, stroke, and death, compared with an average salt intake.

The conclusion draw by the lead author Andrew Mente, of the Michael G. DeGroote School of Medicine at McMaster University in Canada, and colleagues indicates that only people with high blood pressure(hypertension) who have a high salt intake should reduce their salt consumption.

It is widely accepted that too much salt in the diet can lead to high blood pressure, increasing the risk for heart attack, stroke, and other cardiovascular diseases. Mente and colleagues set out to investigate if reducing salt intake to the levels recommended in current guidelines really reduce the risk of such outcomes. The team analyzed data of more than 130,000 individuals spanning 49 countries.

They looked at the sodium intake of participants and how this related to the risk of heart disease and stroke among those with and without high blood pressure. Compared with people who had an average sodium intake, the rates of heart attack, stroke, and death were higher among those who had a low sodium intake, regardless of whether participants had high blood pressure. Interestingly, low salt intake in the study was defined as an intake of less than 3,000 milligrams a day, which is above current recommendations in the United States.

The researchers also found that only individuals with high blood pressure appeared to be subject to the risks associated with high salt intake - defined as more than 6,000 milligrams daily.
"While our data highlights the importance of reducing high salt intake in people with hypertension, it does not support reducing salt intake to low levels. Our findings are important because they show that lowering sodium is best targeted at those with hypertension who also consume high sodium diets" said Andrew Mente.

Based on their results, Mente suggests that strategies to reduce salt consumption should be targeted at those with high blood pressure who have a high salt intake.

DASH diet

Sodium’s effect on blood pressure is what has guided current dietary recommendations—high sodium intake can raise blood pressure while reducing salt intake lowers it. One healthy diet approach that’s been shown to help lower blood pressure even without lowering sodium intake is the DASH (Dietary Approaches to Stop Hypertension) eating plan. Basically, the DASH eating plan involves consuming a diet rich in:

  • Low-fat, low-sodium dairy products,
  • Fish,
  • Chicken,
  • Lean meats,
  • Plenty of fruits,
  • Vegetables,
  • Whole grains.

Studies evaluating the DASH eating plan have used 2,300 mg per day as a nutrient goal for sodium and have found it to be effective for reducing blood pressure. It’s important to keep in mind that a lower goal of 1,500 mg per day on the DASH eating plan has shown to lower blood pressure further in those with high blood pressure, African Americans, and middle-aged or older adults. Individuals with hypertension should discuss with a personal physician to evaluate what sodium intake would be best for them.

Use Celtic Sea salts for all your cooking and seasoning needs. Enrich the taste of your foods, all while adding vital nutrients to your diet. Celtic Sea Salt is authentic, unprocessed whole salt from pristine coastal regions of the world that has several times the mineral & moisture content of other leading salt brands.

Balance your sodium intake to stay healthy longer.


Resources:

  1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at health.gov/dietaryguidelines/2015/guidelines/.
  2. Institute of Medicine. Sodium Intake in Populations: Assessment of Evidence..
  3. Medical News Todays. www.medicalnewstoday.com/articles/.

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