Professional Opinion: How much salt is too much?

This week, Debbie Petitpain, a registered dietitian with Sodexo working in the Medical University of South Carolina’s Office of Health Promotion, discusses how much salt is considered too much and what the guidelines are for incorporating into a healthy diet.

Question: I’ve heard recently that there are some differences of opinion as to how much salt is too much in our diets. What are the guidelines? Is having more salt than what is called for really all that bad?

Answer: Yes, there is a lot of talk about exactly how much salt is too much. However, eating too much sodium can lead to high blood pressure and cardiovascular disease, which is the number one killer of both men and women in the United States. Since the vast majority of Americans eat more than the recommended amount, the discussion should focus on ways to reduce sodium intake.

The current dietary guidelines recommend a sodium limit of 2300 mg or less. However, certain groups should reduce their intake down to 1500 mg per day. These groups include those who are 51 and older, those of any age who are African American, or those who have

hypertension, diabetes or chronic kidney disease. That’s about half of the U.S. population. The current guidelines also recommend meeting the potassium recommendation of 4,700 mg per day because potassium can help lower blood pressure.

The average American consumes 3500 mg of sodium per day - before even touching the salt shaker. The challenge in reducing sodium intake is that almost 80 percent of the sodium we consume comes from processed, packaged, store-bought and restaurant foods and, more specifically, from just 10 foods we eat on a regular basis. These include bread, cold cuts and cheese - foods that aren’t super salty but we that may eat multiple times per day.

So what are some strategies for lowering sodium?

First, be a picky shopper. Look for lower sodium versions of items in the grocery store and compare brands. One slice of bread, for example, can have anywhere from 80 - 230 mg of sodium per slice.

Limit eating out and when you do go out, ask if the nutrition information is available on the prepared items so you can select something that is lower in salt.

Fill up on foods that are naturally low in sodium, including fruits and vegetables, which are also high in potassium.

And even though the salt shaker doesn’t contribute to the bulk of our sodium intake, keep it on the shelf and season with pepper, vinegar, herbs and spices instead.

For more information, go to cdc.gov/salt/sources.htm.

Follow reporter Mindy Lucas at twitter.com/MindyatIPBG.