What Should You Believe About Salt?

What Should You Believe About Salt?

A high salt intake and high blood pressure (hypertension) have been linked for many years, not only by scientific research but in the minds of many health-conscious people. However, the furor about trans fat and carbs has moved salt way down on the list of our dietary villains. Only a few people (7%, according to one survey) ever bother to check labels for salt anymore.

As concern has faded, people have been eating more salt. Since the early 1980s, U.S. per capita salt intake has risen by about 50%. In large part, this is because Americans have turned increasingly toward takeout and restaurant meals, fast foods, prepared foods, and snacking. Low-sodium foods don’t sell well. Most packaged foods and restaurant meals are salty—not just at McDonald’s, but also elegant meals on white tablecloths. Portion sizes have increased dramatically, along with the prevalence of obesity and high blood pressure. No connection with salt intake, says the Salt Institute, which looks after the interests of this billion-dollar industry. But we think there is.

The U.S. Dietary Guidelines recommend an upper limit of 2,300 milligrams of sodium daily for young people, and no more than 1,500 milligrams for the middle-aged and older, for blacks (who are more prone to hypertension), and for people who already have hypertension. Table salt is actually 40% sodium and 60% chlorine. A teaspoon of salt contains about 2,300 milligrams of sodium, so 1,500 milligrams is only about two-thirds of a teaspoon. However, Americans consume, on average, about 3,400 milligrams of sodium a day, and many eat much more. Health Canada (the Canadian equivalent of the U.S. FDA) is in favor of limiting salt, too; its upper daily limit is also 2,300 milligrams.

The American Medical Association is campaigning to lower Americans’ salt intake; for example, it wants restaurants and food manufacturers to reduce salt levels voluntarily. It also wants the government to reclassify salt as a food additive so it can be regulated. The Salt Institute is fighting this, claiming health authorities are acting without solid evidence.

One thing is clear: A low-salt diet benefits many people with hypertension. But do other people need to cut back on salt?

A few tips

• Always read labels. Buy reduced-sodium products.

• Avoid highly processed foods. Pick a plain turkey breast or pork tenderloin rather than one packaged with a marinade or sauce.

• Beware of canned or packaged soups, broths, and stocks.

• Soy sauce, tamari sauce, and most sauces used in Asian cooking are salt bombs.

• Watch out for canned vegetable juices, usually very salty.

• Drain and rinse canned goods, such as beans, to remove most salt.

• If your food is being prepared to order, ask the server to ask the cook not to add salt.

• Reducing portion sizes also reduces sodium intake.  

      UC Berkeley Wellness Letter, March 2007