NO SURPRISE HERE: Americans are eating too much salt.
According to the FDA, Americans eat on average about 3,400 mg of sodium per day—more than 50 percent of the dietary guidelines recommendation of 2,300 mg per day, or about one teaspoon of table salt.
“While sodium plays a crucial role in our bodies, most men (and women) unknowingly consume more than they need,” says Cheryl Mussatto, R.D., at the cardiac rehab at Cotton O’Neil Heart Center in Topeka, Kansas. “Sure, your body needs a bit of salt to function, but too much can silently pave the way to high blood pressure, a major risk factor for heart disease, stroke, kidney failure, and even increases the risk for stomach cancer.”
Keep reading to learn more about the signs you’re consuming too much salt and expert-backed ways to cut back.
What are symptoms of eating too much salt?
Salt is hiding in tons of everyday foods.
“That’s why it’s essential to know where it’s coming from and how to keep it in check before it affects your health,” Mussatto says. Especially since it’s hard to confirm you’re consuming too much salt by self-identified symptoms alone. The only accurate way to find your sodium level is through a blood test done by a medical professional.
“While we often hear that too much salt is tied to serious issues like heart disease or kidney problems, the truth is that those conditions can take years to show up,” says Mussatto.
In the short-term, you might feeling extra thirsty or your hands, feet, or face may feel swollen or puffy. You may also feel bloated or get a headache after a particularly salty meal. In severe cases, you might experience heart palpitations or frequent urination, as well, Melanie Betz, R.D., says.
How much salt is too much?
The recommended dietary guidelines state you should consume no more than 2,300 mg of salt daily. The preferred range might be even lower: the American Heart Association suggests aiming for no more than 2,300 mg of sodium a day, with an ideal limit of no more than 1,500 mg for most adults. Salt intake north of that is where complications begin to arise.
That being said, some people may benefit from less or more salt, dependent on medical history, Betz says. (And also how much you sweat and how much potassium you eat. Yes, it’s complicated.) So, always consult with a trusted healthcare professional to determine what the proper sodium intake is for you.
Odds are, though, you’re eating too much. It’s believed up to 90 percent of adults in the U.S. are eating more salt than they should, according to the Food and Drug Administration. But, why?
“It is important to remember that about 80 percent of the salt we eat is already in our food,” Betz says. Any kind of processed food already has salt in it. Think: dressings, sauces, condiments, lunch meat, bread, protein bars, canned soup, or frozen and prepared foods.
5 Tips to Eat Less Salt
Mussatto shares that since many of us consume much more sodium than we need, just cutting back by 1,000 mg a day can make a big difference for your blood pressure and heart health. Here’s a few ways to do so.
Reduce hidden sources of salt
Excess sodium is lurking in many packaged foods that you may not know about.
“Some everyday foods that pack in more salt than you’d think include pizza, white bread, processed cheese, hot dogs, spaghetti with sauce, ham, ketchup, cooked rice, and even flour tortillas,” says Mussatto. “It’s easy to overlook, but these are some of the sneaky sources of sodium in your diet.”
Try to minimize your use of processed items like this, and opt for more whole-food options.
Rethink your proteins
Mussatto says to opt for fresh poultry, fish, pork, and lean meats instead of going for cured, salted, smoked, or other processed options.
“Fresh meats are a better choice and help you cut down on extra sodium without sacrificing flavor,” she says. It’s okay if you buy, say, a filet of frozen salmon or frozen lamb shanks, just check the ingredients label to see if salt is added, and if so, how much.
Boost the flavor
When people first start to lower sodium intake, a common concern is that food won’t taste as good, says Betz.
“Food can taste bland for a few weeks as your taste buds adjust to new flavors and [are] not just being overloaded with salt all the time,” she says. To counterbalance this, try experimenting with new herbs and spices, use fresh lemon or lime juice or zest, and add flavored vinegar such as balsamic, sherry or red wine vinegar to your go-to recipes.
Check the labels (or, buy products without one)
“Food products without a food label, such as fresh fruits, vegetables and meat, tend to be low in sodium,” says Betz.
When buying processed foods is inevitable, just be sure to check the label. Mussatto recommends looking at the serving size of the food, then finding the sodium amount and checking the percent daily value (DV). “Try to pick foods with no more than 15 percent DV of sodium per serving.”
Eat smaller portions of the salty foods you love
No lifestyle change is going to be sustainable if you don’t incorporate some of your favorite foods into the mix.
“Remember, your goal isn’t a no salt diet — but rather aiming to eat no more than 2,300 mg of sodium/day,” says Betz. “If there is a food higher in sodium you love, you may just need to eat it in smaller portions with fresh no or low sodium foods to help balance it out.”
