The Truth About Salt

Most folks know salt or sodium chloride is essential to human health. We need this crucial mineral for nerves and muscles to work and maintain healthy water and mineral balances. But did you know it’s possible to get too much of a good thing? An internet search will give you a wide variety of information. To help answer some of these frequently asked questions, here’s a brief Q&A to do just that. As always, consult with your physician for more information before altering your salt intake.

How Much Salt is Too Much?

For men and women 14 years of age and older and pregnant women, adequate salt intake is 1,500 mg daily. Recommended salt intake is one teaspoon (2,300 mg) or less. We know high amounts of salt increase the risk of illnesses like heart disease, high blood pressure, and stroke. The average American generally consumes roughly 3,400 mg or more sodium daily. Too much salt can cause calcium losses (meaning a higher risk of weaker bones). In 2010, it was estimated that reducing sodium intake by 1 gram per day would be more cost-effective than using blood pressure medications in people with high blood pressure.

How Do I Know How Much Salt is in My Food?

A good rule of thumb is to cut down on processed foods. Many foods contain salt because it prevents microbial growth in packaged items. Additionally, it helps foods taste better to the human palate. The Food and Drug Administration (FDA) requires all foods to have labeling on how much sodium is in food.

How Do I Cut Down On Salt?

Read food labels before making food purchases. Sticking with a whole-food diet will help lower your daily salt intake. Over time, as you reduce salt, your taste buds will get used to the lower sodium chloride. That allows the food’s natural flavors to be more fully appreciated.

If you just can’t reduce your salt intake, try switching from 100% sodium chloride to 50% potassium chloride and 50% sodium chloride. That will reduce the amount of sodium you consume by half. Adding black pepper, fresh herbs, and other spices to your foods can also help keep food from tasting bland.

What Kind of Salt is Healthiest?

One important factor to consider is the grind of the salt. The finer the grind, the more salt crystals will fit into a teaspoon. One teaspoon of each salt contains the following amounts of sodium:

  • Iodized fine grind salt – 2,300 mg
  • Kosher salt, coarse – 1,920 mg
  • Coarse sea salt – 1,560 mg
  • Pink Himalayan salt – 2,200 mg

Resources:

Action on Salt. N.D. “Salt and Your Health.” Action on Salt. Queen Mary University of London. https://www.actiononsalt.org.uk/salthealth/
Harvard T. H. Chan School of Public Health: 2023. “Salt and Sodium”. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/salt-and-sodium/
National Institutes of Health. 2010. “The Health Benefits of Cutting Salt.” https://www.nih.gov/news-events/nih-research-matters/health-benefits-cutting-salt

Call Now
Directions