Too Much Salt Is Not the Spice of a Healthy Life

Before you reach for the salt shaker, you may want to know that almost 70 percent of adult Americans have a daily consumption of more than double the amount recommended by the U.S. Department of Health and Human Services and U.S. Department of Agriculture. Consuming too much sodium can increase the risk for high blood pressure, known as hypertension, and the main source of sodium in food is salt. In fact, uniodized salt is 40 percent sodium by weight.

During the period of 2005 to 2006, it was estimated that 29 percent of U.S. adults had hypertension, while 28 percent had blood pressure levels indicative of prehypertension. Hypertension raises the risk for heart disease and stroke, which are the first and third leading causes of death in the United States. According to the American Heart Association, the cost of hypertension in the U.S. in 2008 was an estimated $69.4 billion. In addition, almost 16 million people in the United States have heart disease and 5.8 million have suffered a stroke.

Researchers from the U.S. Centers for Disease Control and Prevention (CDC) found that the average American consumes 3,436 milligrams of sodium per day, although 69.2 percent of middle-aged and older adults in three risks groups should only consume a maximum of 1,500 mg. daily. This total percentage is the sum of 30.6 percent of people 20 years of age or older who suffered from hypertension, and 34.4 percent of those ages 40 and older who did not have hypertension, as well as 4.2 percent of black people between the ages of 20 to 39 with no hypertension.

The government’s most recent dietary guidelines, published in 2005, recommend less than 2,300 mg for the general adult population, which is equivalent to only about 1 teaspoon of sodium a day. However, the average person who is not a part of three risks groups for whom lower sodium intake is recommended still consumes one-third more than the recommended daily amount.

These findings were revealed through an analysis of data from the National Health and Nutrition Examination Survey (NHANES), an ongoing series of cross-sectional surveys on health and nutrition. These surveys consist of interviewing the households of the participants and detailed physical exams that include measuring blood pressure. Data was included from various surveys conducted between1999 and 2006. The results were published in the CDC's March 27 Morbidity and Mortality Weekly Report.

In a news release, Dr. Darwin R. Labarthe, director of the CDC's Division for Heart Disease and Stroke Prevention, stated, “It's important for people to eat less salt.” He went on to explain, “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. Reducing sodium intake can prevent or delay increases in blood pressure for everyone. People need to know their recommended daily sodium limit and take action to reduce sodium intake.”

Packaged and processed foods, as well as many restaurant foods, are the main sources of sodium consumed by Americans. According to the CDC, there are simple steps that can be taken to help to reduce sodium intake. When eating out, choose foods such as fresh fruits and vegetables and request that your food be prepared without salt. In addition, be sure to read the nutrition labels on grocery items before purchasing them. The CDC also reports that several federal agencies are currently working with major food manufacturers and chain restaurants to reduce sodium levels in food.