Salt/Sodium -- how much is too much?

I currently work at a heart hospital and I hear this question a LOT!

The American dietary guidelines for salt intake differ by age, but honestly,  for MOST adults, a daily "budget" of about 2000-3000mg/day is completely adequate.  The typical American diet contains too much salt; studies show the **typical** intake in the US is closer to 6000mg or more!!

CERTAINLY, as we age, particularly after about age 55, we ALL need to aim towards the 2000mg end -- the reason is, sodium has a tendency to increase blood pressure and therefore increase the work the heart and kidneys have to do. There is a really good (and short!) overview of the salt issue on the American Heart Association website.  They also have a pretty neat little "sodium tracker" here.

The unfortunate news for those tracking sodium intake, however, is that sodium is in many foods we eat.   I often say "anything in a box, package or can"....but that even means breakfast cereals, canned vegetables, breads, tortillas, crackers, cheese, deli meats, etc. and as these foods form the foundation of the typical american diet, it can be pretty overwhelming to figure out what to do.

I had a patient recently tell me that a low salt diet was "like licking glass"!!!  Salt is a mineral required for human life, so we don't want a NO sodium diet, just a LOW sodium diet.

So, what CAN you eat? As it turns out, fruits and vegetables (not canned, but fresh or frozen are fine), are almost completely salt free. Also, fresh lean meats such as salmon, tuna, fillet steak, chicken, turkey breast and so forth are also very low in sodium (as long as you don't add a bunch to it when cooking).

So I have two takeaway messages for you:

1) KNOW WHAT YOU ARE EATING. TURN THE PACKAGE AROUND AND READ YOUR LABELS.  If it has a label, it will tell you how much sodium it contains.  And guess what, if it doesn't have a label (eg, fresh meats, fish, fruits and veggies), it doesn't have an appreciable salt content.  Also look up the salt content of the foods you order at restaurants online -- most restarants use a LOT of salt, so it will help you recognize where your sodium intake is coming from.

2) SPEND YOUR 2000mg BUDGET.  You have a budget, so use it.  Humans need salt. and we like it too.  Just spend it wisely by referring to 1).  :)

Low salt does not mean low flavor....you just have to find other seasonings with herbs and spices to help season your food.  Feel free to share any favorite low sodium recipes below!