Most Americans consume more than double their recommended amount of sodium (salt) every day, according to a study by the Centers for Disease Control and Prevention (CDC) that was released in March 2009.
CDC researchers also determined that more than two-thirds of American adults fall into groups that are at especially high risk for sodium intake.
Are You in a High-Risk Group for Sodium?
Two out of three adults fall into groups that should consume no more than 1,500 milligrams (mg) of sodium daily, according to scientists at the CDC.
These groups include:
- Adults over age 40
- Blacks
- People with high blood pressure
The 2005 Dietary Guidelines for Americans [pdf], which is published every five years, recommends that adults in general should consume less than 2,300 mg of sodium (approximately one teaspoon of salt) per day.
Yet in 2005-2006, the estimated average daily intake of sodium for Americans two years old and older was 3,436 mg.
What Are the Risks from Too Much Sodium?
A diet high in sodium increases the risk of increased blood pressure, a major cause for heart disease and stroke, which are the first- and third-leading causes of death in the United States. Nationwide, 16 million men and women have heart disease and 5.8 million are estimated to have had a stroke.
People who reduce their sodium consumption benefit from lower blood pressure and reduce their risk of developing other serious health problems.
“It’s important for people to eat less salt. People who adopt a heart-healthy eating pattern that includes a diet low in sodium and rich in potassium and calcium can improve their blood pressure,” said Darwin R. Labarthe, M.D., Ph.D., director of the CDC’s Division for Heart Disease and Stroke Prevention, in a press release announcing the results of the study. “Reducing sodium intake can prevent or delay increases in blood pressure for everyone.”
How to Reduce Sodium in Your Diet
Most of the sodium we eat comes from packaged, processed and restaurant foods. The CDC, along with other U.S. Health and Human Services agencies, including the Food and Drug Administration, will be working with major food manufacturers and chain restaurants to reduce sodium levels in the food supply.
In the meantime, here are a few simple ways to reduce sodium in your diet:
- Eat more fresh fruits and vegetables (good sources of potassium)
- Cook meat and fish dishes yourself rather than buying high-sodium, packaged foods; save time by making larger quantities to freeze for later
- Ask restaurants to prepare your food without added salt
- Read the nutrition label on food in the grocery store; avoid products with high sodium levels[/l]
- Put away the salt shaker and find healthier ways to spice up your food: Herbs, spices, and lemon juice add extra flavor without extra sodium.
Reduce Salt, Increase Potassium
This study is the first to use national data to show that 69.2 percent of the adult population belongs to specific groups that should consume no more than 1,500 mg of sodium per day. The CDC recommends balancing that with 4,700 mg of potassium from eating potassium-rich fruits and vegetables.
