Salt in the Diet

Why should you be concerned about salt in the diet? It has no calories, fat, or sugar. The main problem with too much salt in the diet is high blood pressure, which is a major risk factor for heart disease – the number one cause of death in the United States.

Salt increases blood pressure because of the sodium, one of two ingredients in salt. About 65 million people in the U.S. have high blood pressure. Even those with normal blood pressure at age 55 have a 90% chance of developing high blood pressure.

Sodium is needed by the body, but most people get more than necessary.

How Much Sodium

The National High Blood Pressure Education Program recommends that adults consume no more than 2,400 milligrams of sodium per day, about the amount in a teaspoon of salt.

Sources of Sodium

About 90% of the sodium consumed each day is “hidden”, that you don’t shake on at the stovetop or the dining table. Approximately 77% of the sodium in the average American diet comes from processed foods and restaurant foods. About 12% occurs naturally in foods. Only about 5% is added during cooking and just 6% gets added at the table.

Reduce Sodium - Make changes slowly.

• Remove the salt shaker from the table
• Don’t use the salt packet that comes with fast food
• Draining canned vegetables can reduce the sodium content by about 40%
• Use more fresh or frozen vegetables (without added sauces)
• Select reduced-sodium canned vegetables, soups and broths
• Use less frozen dinners and pizza, these usually are high in sodium
• Read nutrition facts labels for the amount of sodium in a serving

Other Changes

Limiting sodium in your diet is one step to reducing high blood pressure or your risk of high blood pressure. Also, helpful is controlling calories, maintaining a healthy weight, and including physical activity everyday.