Sodium Facts

There's no doubt that we eat too much salt, with the average person consuming over 6000mg (that's 6g) of sodium per day. This is about 21/2 times the recommended 2,400mg per day. The problem is that there's just so much salt in the processed foods that Americans eat. One research report estimates that reducing salt intake could save 150,000 lives each year from complications related to hypertension and heart disease ( "Arch Intern Med." 2007;167(14):1460-1468).

The good news is that we have sufficient evidence that you can retrain your taste buds. In one study, a group of people was placed on a low-sodium diet for 5 months. Their taste response to salt in solutions, soups and crackers was measured before and while they were following the diet. During the study period, the same measurements were made in a control group that didn't change their diet.

In the group that lowered their salt intake, the perceived intensity of salt in crackers increased over the five month period. Interestingly, the amount of salt needed for "maximum pleasantness" of taste in soup and crackers fell in the experimental group but not in the control group ("American Journal of Clinical Nutrition," Vol 36, 1134-1144).

Thus, it's pretty easy for you to make similar changes.

Step 1: Stop eating processed foods. Don't make your macaroni and cheese out of a box; cook it fresh. Cooking food from scratch takes a bit more time but tastes so much better and it's healthier. Most importantly, you control the amount of sodium you add.

Step 2: Reduce the consumption of frozen or packaged meals and fast food. While eating on the run has become a natural part of our lives, the key is to begin slowly by making fresh meals at least a couple of times per week. Each week, plan more fresh meals (and incorporate leftovers, too).

Step 3: Pay attention to the salt when you do eat processed foods. The sodium content is the one item on the Nutrition Facts label that isn't confusing. Your goal should be to consume less than about 2,400mg per day.

Step 4: Keep in mind that that the 2,400mg per day recommendation works out to just about 1 tsp. of salt. Measure your salt when you cook.

Take your time and make changes gradually. Your taste buds will adjust to eating less salty foods and you'll be healthier for it.