We love salt, maybe too much

For centuries, salt has been a cornerstone of the human diet, serving as a vital food preservative. While our reliance on salt for preservation has significantly diminished, today’s diet rich in processed, salt-laden foods can pose serious risks to cardiovascular health.

We love to salt our food. Some people will not eat certain foods without salt, and others will refuse to even taste their food without first salting it. This habit has its consequences.

Across the globe, the health implications of excessive salt consumption are stark. Those who incorporate high levels of salt into their daily diet often experience a surge in cardiovascular issues, highlighting the urgent need for action.

The U.S. Department of Agriculture recommends a total daily intake of 2300 mg of sodium for the average American, 14 years of age and older. This serves as a crucial guideline for maintaining a healthy diet.

Studies have shown that most Americans consume 3400 mg of sodium a day. It is important to note that sodium and salt are different. Sodium is a mineral, and salt is comprised mainly of sodium. Studies have also shown that only 10 percent of the salt in many processed and fast foods comes from the salt we add. For example, a double burger contains 970 mg of sodium, a large serving of French fries contains 350 mg of sodium and a typical can of Coke has 50 mg of sodium. All together you have 1370 mg of sodium in that quick meal. And this is before one adds the small pack of salt as an “extra” condiment. By consuming the high-sodium meal, you may be left with 930 mg of sodium out of the 2300 mg recommended daily. Remember, 1370 mg of sodium was just in that one meal out of three.

Reducing your salt intake is worth the effort. Although it may take some time for your taste buds to adjust to a low-sodium diet, the long-term benefits are worth it.

Let’s take hot sauce, for example. It’s a flavorful addition to your meals, and it contains less sodium than regular salt. This shows that you can still enjoy tasty food while reducing your sodium intake, making your journey to better health more enjoyable.

You can also try potassium-based salt. This is a good alternative for people who may be potassium deficient. However, it is not recommended for people with kidney disease.

Next, consider adding lemon or lime juice to your meals. A quick squeeze can give the illusion of salted food in a healthy way. Herbs such as garlic or onion powder are sodium-free and can add zest to your food. 

Monosodium glutamate (MSG) has 125 mg of sodium per one-quarter teaspoon versus 590 mg of sodium per one-quarter teaspoon in table salt. MSG was controversial a few years back regarding its heavy use as a flavor enhancer in Chinese foods. It was coined “Chinese Restaurant Syndrome,” which allegedly triggered health symptoms such as headaches, palpitations and dizziness. The current best data does not support MSG’s link to any of these symptoms, and the study proposing such a link proved to be a hoax. Therefore, the Food and Drug Administration (FDA) cleared MSG for continued food use.

Lastly, consider adding more plant-based foods to your diet because they inherently have a lower salt content. For inspiration, explore a Mediterranean diet, which is well known for being heart healthy.

Himalayan salt and sea salt may be alternatives; however, at 590 mg and 560 mg per quarter teaspoon of sodium, respectively, they are not healthy alternatives. So, it’s a no-go for Himalayan and sea salt.

It will take some effort to learn to enjoy your food without added salt and some willpower to avoid processed foods with high sodium content. I tell my patients a rule of thumb: if a food has more than three ingredients you do not understand, it is probably not good for you. In other words, avoid foods that are overprocessed. Eat uncomplicated foods whose ingredients you know. Be a wise consumer by being aware of your foods and providing your body with the best nutrition. You deserve to be healthy.

Dr. Veita Bland is a board-certified Greensboro physician and hypertension specialist. Dr. Bland’s radio show, “It’s a Matter of Your Health,” can be heard live on Wednesdays, 5:30 p.m. on N.C. A&T State University’s WNAA, 90.1 FM. Listeners may call in and ask questions. The show is replayed on Sirius 142 at 5 p.m. on Wed. Email Dr. Bland at ideas@blandclinicpa.com.