The Recommended Intake of Edible Salt

All diets include some sodium, a main ingredient in table salt. But many Americans far surpass the recommended daily intake of sodium. Salt is found naturally in many foods, but prepared and processed foods contain added salt. Excessive sodium intake is a major factor in high blood pressure, known as hypertension, so health professionals recommend close monitoring the salt in the meals we eat.

1. Requirements

   • The Dietary Guidelines for Americans in 2010 recommended less than 2,300 milligrams (mg) per day of sodium, the main ingredient in table salt. But the group further suggests a limit of just 1,500 mg a day for those over age 51, or if you are black, or have chronic kidney disease, diabetes or high blood pressure.

     According to the Mayo Clinic, the average American eats about 3,400 mg of sodium a day.

   Effects on the Body

   • The body needs to maintain levels of sodium to maintain proper balance of fluids, aid in the contraction and relaxation of muscle and to facilitate nerve impulse transmission. Healthy kidneys naturally balance the amount of sodium your body needs, but if the balance is upset by such factors as kidney disease or cirrhosis, the body will hold onto the excess sodium.

     Also, hypertension, or high blood pressure, is known to be exacerbated by a diet too high in salt. For people with hypertension, the American Heart Association and the national Cancer Institute recommend the DASH (Dietary Approaches to Stop Hypertension) eating program. The program suggests limiting sodium intake to 1,500 mg per day.

   Natural Sources

   • Many natural foods and condiments are natural sources of salt, according to the Mayo Clinic. All vegetables and dairy products, including meat, milk and shellfish contain naturally occurring salt. Just one cup of low-fat milk, for instance, contains just over 100 mg of salt.

     Condiments can be high in sodium. One tablespoon of soy sauce contains about 1,000 mg of sodium. Also, many people add salt to recipes and the salt shaker is a common sight on kitchen tables during mealtime.

   Processed and Prepared Sources

   • Processed foods represent the source of the vast majority of sodium intake for Americans. Salt is added to many frozen or canned vegetables, soups, and most smoked or cured meats.

     Salt is also added to many prepared meals such as pasta, pizza, and egg dishes, and the now-required nutrition labels at fast food restaurants tell the story of adding salt to menu selections.

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