Salt lovers can be forgiven for indulging their taste for the savoury seasoning because salt –or sodium of which it is made – is required by the human body and used for various functions including hydration, cellular electrolyte balance, the transmission of nerve impulses and muscle contraction.
However too much of a good thing can be dangerous and, in the case of salt, too much can lead to life threatening medical conditions and death.
An excess of salt leads to high blood pressure which in turn leads to hardening arteries and diseases of the heart and kidneys.
But how much is too much?
Both the UK and the US food standards agencies agree that an overall reduction of the salt in the average diet is a good thing. Referring to the website of each government body, the recommended daily intake of salt seems to vary. In the UK, the Food Standards Agency recommends a daily salt intake of no more than 6g, while the Food and Drug Administration in the US quotes a daily intake of 2,300 mg a day.
The figures look very different but in fact refer to the same amount – roughly one teaspoonful of salt. Ordinary table salt contains both sodium and chloride. The difference in the government figures is explained by the UK measuring the overall weight of table salt, while the US is measuring only the amount of sodium in a teaspoonful of salt.
Those who are over 50, or are African-Americans, or those with chronic medical conditions are more likely to retain salt and their recommended daily intake should be lower – no more than 1,500 mg. In a recent study the Center for Disease Control estimated that almost 70% of the US population belonged in groups which should follow the lower daily salt intake.
In the UK, about a third of the people in Scotland and England have high blood pressure and about 94,000 die each year from heart disease. Strokes leading to death or severe disability are also common and yet, the chances of contracting any of these illnesses can be greatly reduced.
The Food Standards Agency reports that 14,000 deaths a year could be prevented if people would just limit their salt intake to the daily recommended maximum.
In the US, the Center for Disease Control issued a press release in March 2009 stating that most Americans consume almost double the daily recommended dose. Mirroring the UK figures the CDC goes on to say that heart disease and stokes are the first and third highest killers in the US.
Nationwide, 16 million men and women have heart disease and 5.8 million are estimated to have had a stroke. People who reduce their sodium consumption benefit from improved blood pressure and reduce their risk for developing other serious health problems. Choosing foods like fresh fruits and vegetables, when eating out, asking that foods be prepared without added salt, and reading the nutrition label of foods before purchasing can improve health for all adults.
Okay, So How Do I Cut Down on Salt?
The first reaction when making a determined effort to cut down on sodium intake is to hide the table salt but that is not where the problem really lies. According to the FSA, approximately 75% of daily salt intake comes from manufactured food products like bread and cereals. 10 to 15% of salt in the diet is naturally present in foods and only 10 to 15% if the salt is added while cooking or at the table.
That doesn’t mean that you should not reduce your table consumption of salt for any reduction at all will be beneficial as demonstrated in a new study which shows that a reduction of only one gram per day can add years to your life. However, being aware of salt or sodium levels in the processed foods you buy is the key to a healthier diet.
Salt is hidden in bread, cereals, canned soups and vegetables, cold meats, baked beans … the list is endless. Still, where an item has a food label, you at least have the ability to compare brands and find which one has the lowest sodium levels.
Where it gets trickier is in those items that you wouldn’t consider a candidate for salt loading. Take raw chicken, for example. You would think buying fresh, raw meat would be better for you than the processed variety. Unfortunately the poultry industry now injects saltwater solution into raw chicken which apparently gives a more succulent bird. According to The Diet Blog, this practice may appear on the label as "enhanced with up to 15% chicken broth".
The awareness that salt is hidden in most processed foods and even in some fresh meats is crucial. Cut down on canned goods, introduce more fresh vegetables and fruit, check labels and cut down on table consumption.
