If I had to choose one ingredient I couldn’t live without, salt would be at the top of my list—it has the remarkable ability to transform even the blandest of foods. Composed of chlorine and sodium, salt has been an integral part of human history, dating back as far as the Neolithic period, when it was used to preserve food. The salt we use in everyday cooking nowadays not only enhances the flavor of our food, but is also an essential nutrient. It’s necessary for several vital body functions, including balancing electrolytes and fluids, carrying nutrients to cells, supporting nerve impulses, and enabling muscle contraction. However, consuming too much of it could be bad for you. But how much salt is too much?
How much salt should we have in a day?
According to the World Health Organization, we should consume less than five grams of salt per day, roughly equivalent to a teaspoon or two grams of sodium. However, many of us exceed this limit. Excessive sodium consumption is a global problem. In the United States, 90 percent of men and 77 percent of women consume more than the recommended 2.3 grams of sodium per day, and worldwide, the average daily salt consumption among adults is 10.8 grams, more than double the amount recommended by WHO.
What happens if you eat too much salt?
Consuming too much sodium leads to fluid retention in our bodies and increases the risk of high blood pressure, which can cause a strain on your heart and other organs, and could result in heart disease or even a heart attack. Excess sodium intake can also trigger cardiovascular and kidney diseases. Recognizing this, the World Health Organization’s Global Plan of Action for the Prevention of Noncommunicable Diseases aims to reduce salt consumption by 30 percent by 2025, which means many of us will need to cut down on our daily intake of salt. Achievable? Yes, but first we must be sure that we know how to identify foods that are high in sodium. We consulted Karen Cummings-Palmer, a nutritionist and integrative health coach who develops wellness programs for her global client base, to find out.
What are the symptoms of excessive salt consumption?
“In the short term, excessive salt consumption can increase bloating and cause increased blood pressure and dehydration, which in turn causes headaches. The long-term negative effects can be very serious, contributing to the onset of heart and kidney disease, as well as cancers and strokes,” says Cummings-Palmer.
How can we reduce our salt consumption?
“Salt was originally used to preserve foods and today is often overused to compensate for bland flavors in processed foods. The first step to reduce excessive salt intake is to opt for fresh, unprocessed foods whenever possible. An effective strategy to enhance food flavor without relying heavily on salt is to season with herbs and spices that serve as salt substitutes,” explains Cummings-Palmer. She suggests options such as sumac, rosemary, thyme, cinnamon, turmeric, and coriander, all of which not only add flavor but also boost the nutritional value. “In a Mediterranean diet, we are fortunate to have a rich array of herbs, both fresh and dried. From basil and oregano to parsley, marjoram, sage, and mint, the choices are abundant.”
How can we know if a food has too much salt?
“Reading a food label is good practice. [A long ingredient list usually] indicates that the food is more processed, which means it’s less healthy. As best practice, you should pick foods with a short ingredient list. As for salt, as a general rule, we should avoid all foods that contain more than one gram of salt per 100 grams of food.”
Are some types of salt better than others?
“Although the general guideline emphasizes reducing salt intake, salt remains crucial for our health. High-quality salt contains essential minerals like magnesium, potassium, and calcium. Interestingly, cravings for salt can sometimes indicate a potassium deficiency, making moderate salt consumption beneficial. Good salt, like Himalayan salt, offers anti-inflammatory and detoxifying properties and includes up to 84 trace minerals that support bodily functions. Celtic sea salt, known for its grey appearance, is notably rich in magnesium, while pink Himalayan salt is praised for its iron content. In contrast, common table salt lacks these health-enhancing minerals and primarily consists of chloride and sodium,” Cummings-Palmer explains.
Which foods contain the most salt?
“Many foods are preserved in salt, including certain types of fish, such as cod, canned sardines, and anchovies. Additionally, sausages, bacon, ham, and aged cheeses are often high in sodium. Pre-cooked, pre-packaged, and frozen dishes such as pizza or lasagna, as well as ready-made packaged meat and fish dishes, can also be sources of excess sodium. Also check ready-made sauces and canned vegetables, which may contain significant sodium amounts. Surprisingly, some foods perceived as ‘healthy’ can also be high in sodium, such as salted and roasted nuts and soy sauce, which can pack a gram of sodium into just a tablespoon. Canned olives, dried tomatoes, and capers, while nutritious, can also be very salty. Don’t be fooled either by a simple, pre-made vegetable soup—although convenient, it can be sodium-dense.” So, to be on the safe side, make sure to navigate the supermarket aisles as best you can by simply reading the ingredient labels.