The average American eats more than twice the amount of recommended salt each day, which can lead to high blood pressure and the risk of cardiovascular disease – the leading cause of death in American and globally.
“Cutting salt can seem daunting but doesn’t have to be,” says Gina Verteramo, MSN, FNP-BC, a nurse practitioner at St. Joseph Wellness and Weight Management. “To improve your health and lower your risk of heart attack, stroke and kidney disease, it is important to know how much salt you eat and work to cut down.”
How much salt should adults have?
The World Health Organization recommends less than 2,000 milligrams (mg) of sodium per person per day. The American Heart Association (AHA) goes further, encouraging Americans to strive toward a limit of 1,500 mg per day for adults. But on average Americans eat more than 3,400 mg of sodium each day, and most of us underestimate how much sodium we eat.
How much salt should kids have?
The federal government’s Dietary Guidelines for Americans recommend that children eat less than 2,300 mg each day, and many health providers limit those numbers further with these guidelines:
- Ages 1–3 — Less than 1,200 milligrams
- Ages 4–8 — Less than 1,500 milligrams
- Ages 9–13 — Less than 1,800 milligrams
- Ages 14–18 — 2,300 milligrams
What are the biggest sources of salt in our diets?
More than 70 percent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not from the salt shaker in our kitchens. These packaged foods include sauces like alfredo and tomato sauce, ketchup and soy sauce; canned soups and salad dresses; packaged crackers, cookies and frozen dinners; and drinks like tomato juice and sodas. Fast food of all varieties is high in sodium, and even soups, salads and noodles at ‘fast casual’ restaurants that might feel like healthier options can be surprisingly high in sodium.
How to reduce your salt intake.
Start at the grocery store.
Fresh is always best! Choose fresh fruits and vegetables as much as possible, with frozen fruits and vegetables as the next healthiest option. Choose fresh chicken or turkey over canned meats and ask for lower sodium meat and cheese at the deli counter.
Always read the Nutrition Facts label on canned and packaged foods. The amount of sodium per serving is listed in milligrams, and to consume less sodium choose foods with 5% or less of the Daily Value of sodium. Other sodium-related terms that can help you choose healthier options include:
- Salt/Sodium-Free means less than 5 mg of sodium per serving.
- Very Low Sodium means 35 mg or less per serving.
- Low Sodium means 140 mg or less per serving.
- Reduced Sodium means at least 25 percent less sodium per serving than the usual sodium level.
- Light in Sodium or Lightly Salted means at least 50 percent less sodium than the regular product.
- No-Salt-Added or Unsalted means there was no salt added during processing, but these products may not be completely salt-free unless stated.
Reduce salt in your home cooking.
The best way to know how much salt you eat is to prepare your meals yourself. Try to plan meals in advance for each week and make lunches or prep dinner in advance to reduce the risk of choosing fast food or delivery in a time crunch. Make your own sauces, salad dressings and soups – make them in batches and freeze what you cannot eat right away to serve later.
Use fresh or frozen fruits and vegetables as much as possible and rinse canned fruits, vegetables and beans with water to reduce sodium. Avoid table salt where you can: don’t add salt to pasta, rice or oatmeal while they cook and instead try adding fresh or dried herbs like oregano, basil, cumin or curry to add flavor. Try adding flavor through citrus with lemon, lime or orange juice. Many vinegars aren’t expensive and add flavor, such as apple vinegar, rice vinegar, or red or white wine vinegar.
“Most people don’t realize how quickly our taste buds adjust,” says Verteramo. “It only takes about two weeks for our tastes to begin to change, and by eight weeks we are used to lower sodium levels in food.”
Check the restaurant menus.
Many restaurants have dietary information on their menus or on their websites. Before you dine out, review the menu to think about what the best choices will be. You can always ask your server to have the food prepared without adding salt and ask for sauces or dressings to be served on the side.
“Take your daily allowance of sodium and break it up into chunks throughout the day,” advises Verteramo. “Don’t eat one heavy, high-sodium meal, but rather space it out during the day to allow your body to process the sodium.”
Track it on your smart phone.
There are many phone apps that track what you eat. MyFitnessPal is a popular app for tracking overall nutrition and exercise and can track sodium as well. The default setting for sodium is 2,300 mg per day but can be adjusted to your desired goal. Baritastic is another popular app that easily tracks specific nutrients like sodium.
“My biggest advice is to monitor your salt and do the best you can to limit it,” says Verteramo. “Making your own food at home is always healthier than eating out or ordering in. Always read labels and choose fresh food as much as possible.”
