Eating too much salt raises your risk of high-blood pressure, stroke and heart disease. Despite such risks, the average American consumes too much sodium each day, according to the American Dietetic Association. The U.S. Department of Agriculture sets recommendations on how much sodium you should consume. Many, but not all, medical organizations agree with theses limits.
Dietary Guidelines for Americans
The USDA's 2010 Dietary Guidelines for Americans advise limiting daily sodium to 2,300 mg. That equates to about 1 tsp. of salt. The guidelines are stricter for about half of the U.S. population. You should consume 1,500 mg or less daily if you are 51 or older, have high-blood pressure, chronic kidney disease or diabetes or are African American.
American Heart Association
The American Heart Association advises more stringent sodium limits. The AHA recommends no more than 1,500 mg for most Americans over 20. This recommendation is based on data from the Centers for Disease Control and Prevention that show that nearly 70 percent of U.S. adults are salt sensitive -- meaning that salt causes a significant change in blood pressure. Following the AHA recommendation can help you manage or prevent high-blood pressure, which is a risk factor for stroke and heart disease.
Other Organizations
The average American consumes too much sodium, according to the American Dietetic Association. The average American consumes 3,400 mg daily. The ADA supports the USDA's dietary guideline of 2,300 mg. But the ADA also supports the U.S. Institute of Medicine's recommendation that those 40 and over should consume no more than 1,500 mg. The Institute of Medicine also recommends this limit for those with high-blood pressure and African-Americans. If you agree with the Institute of Medicine's recommendations, about 70 percent of all Americans should be limiting their daily sodium to 1,500 mg.
Reducing Salt Intake
If you exceed the recommended limits for sodium, there's plenty you can do to reduce your salt intake. Taste your food before reaching for the salt shaker -- you may not need it. Substitute herbs and spices for salt when you're cooking. Substitute fresh foods for processed foods more often. Be especially wary of processed foods like prepared dinners, cheese, soup, fast food, bread, cold cuts and bacon. Look for the terms "low sodium," "salt free," and "very low sodium" on food labels. Check foods like condiments and dairy products. Surprisingly, they sometimes contain salt.
References
- American Heart Association; American Heart Association Supports Lower Sodium Limits for Most Americans; 2009
- MayoClinic.com: How to Tame Your Salt Habit Now; March 2011
- U.S. Department of Agriculture; Dietary Guidelines For Americans 2010 -- Executive Summary; 2010
- American Dietetic Association; American Dietetic Association Supports Institute of Medicine recommendations for Decreasing Sodium Intake; April 2010
- Centers for Disease Control and Prevention: Sodium Q and A; May 2010
Member Comments