According to the National Institutes of Health, 1 in 3 adults in the United States has high blood pressure. Sodium – and ultimately how much salt is present in a person’s diet – is directly linked to blood pressure. Bluntly put, the food choices we make every day may be having a dramatic impact on our health.
And it all starts with salt and sodium. While it’s more urgently necessary for people with certain health conditions, everyone can benefit from cutting back on salt. But if you’re a foodie like me, it’s a lot easier said than done!
Taking a hard look at the facts might bring some much-needed motivation to ditch the salt shaker next time you sit down for a meal.
What Salt Does to the Body
A main component of salt, sodium is a mineral that regulates blood volume or thickness. A person only needs about 500mg of sodium per day, but many of us are getting much more by consuming overly salty foods. According to Harvard, the average American is actually getting upwards of 7 times this amount of sodium every day. Yikes!
When a person has excess sodium, the body responds by holding onto water for the purpose of diluting that sodium. This extra fluid raises the pressure in blood vessels, damaging the innermost layer of these vessels, causing the buildup of fatty plaque, and straining the heart by making it work harder to pump blood.
Everyone Can Benefit from Cutting Back on Salt
Research shows that reducing dietary sodium can help lower blood pressure levels. It may seem obvious that people with high blood pressure or a family history of heart disease, diabetes and/or stroke should cut back on their salt intake. But the truth is, everyone can benefit from reducing how much salt they include in their diet.
That’s because high blood pressure and coronary heart disease aren’t the only risks. Having excess sodium in the body can also mess with hormones, cause inflammation, get in the way of normal immune responses, and have long-term effects on kidney and brain functioning.
How to Cut Back on Salt
The good news is that you don’t have to ditch flavor when you cut back on salt. Here are some practical tips for reducing dietary sodium.
- Get rid of table salt. Cutting out that last-minute sprinkle can actually go a long way! About a teaspoon of salt contains the recommended daily limit of sodium, so every sprinkle matters.
- Check food labels. Look for labels that say ‘low-sodium’ and pay attention to the serving size of packaged food items.
- Avoid MSG. Another sodium source, monosodium glutamate is commonly used to enhance flavor in packaged foods, including frozen dinners, canned soups and salty snacks. It’s also used in many fast food restaurants.
- Shop for salt-free seasoning and herbs. There are lots of unique herb blends that boost flavor without salt.
- Avoid processed foods. Cold cut meats, bagels, chips, bread and tortillas are often loaded with salt and have a high sodium content.
Give your body a break – cut back on salt!
