How Much Salt Do You Need?

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Article - How Much Salt Do You Need?

Do you need to monitor how much salt you consume on a regular basis? It depends on your heritage and health. Most people are not affected by excess dietary sodium; their bodies simply excrete the excess. However, up to 30% of America’s population probably has blood pressure that is sodium sensitive. For them consuming too much sodium contributes to high blood pressure. Likewise, reducing their sodium intake may help to lower blood pressure if it is high. Though, salt may not be the only nutrient you need to consider when discussing blood pressure. Three other minerals may be just as important in regulating blood pressure: Potassium (from fruits & vegetables), Calcium (from dairy), and Magnesium (from whole grains, legumes, nuts, & green vegetables).

How do you know if you are sodium sensitive? There is not a test available to determine if your blood pressure is affected by sodium. Though, if you have high blood pressure and you consume a low salt diet and your blood pressure is affected then you probably are salt sensitive.

So if you are not salt sensitive and you are healthy (no kidney problems) do you need to watch the amount of salt in your diet? Like everything with a healthy diet, moderation is key. Too much of any nutrient is not good for you. What we do know is that the body excretes more calcium in urine when salt intake is high. This may mean that cutting back on salt may mean less calcium loss from bone, which as a result may reduce your risk for osteoporosis and bone fractures.

The recommendation from the National Institutes of Health & the American Heart Association for the general population is to limit sodium intake to 2400 mg per day. The average American sodium intake is between 4000 and 6000 mg per day. Processed and prepared foods account for about 75% of the sodium in the average American diet, whereas salt usage accounts for 25%. 1 teaspoon of salt contains about 2,300 mg of sodium. A frozen dinner might vary from 500—1300 mg of sodium. A fast food hamburger may have between 500—1500 mg of sodium. 1 cup of boxed convenience rice may have up to 1600 mg.

To lower sodium intake—increase fresh fruit and vegetable intake and use some of the herbal blends on the back. A preference for salty foods is acquired, and you can cut back on salt without giving up flavors.

Salt-Free Herb Blends

Enhance the flavor of foods with salt free herb and spice combinations. Combine the ingredients in a jar, cover and shake. Rub or sprinkle the herbs in food for great salt free taste.

Chinese Five Spice
(Great for chicken, fish or pork)
1/4 cup ground ginger
2 Tbsp ground cinnamon
1 Tbsp ground allspice
1 Tbsp anise seeds
2 Tbsp ground cloves

Mixed Herb Blend
(Great for salads, pasta salads, steamed vegetables, vegetable soup, or fish)
1/4 cup dried parsley flakes
2 Tbsp dried tarragon
1 Tbsp dried oregano
1 Tbsp dried dill weed
1 Tbsp celery flakes

Greek Blend
Great for seafood, poultry & herbed bread)
3 Tbsp garlic powder
3 Tbsp dried lemon peel
2 Tbsp dried oregano
1 tsp black pepper

Curry Blend
(Great for rice, lentils, vegetable & chicken)
2 Tbsp turmeric
2 Tbsp coriander
1 Tbsp ground cumin
2 tsp ground cardamom
2 tsp ground ginger
2 tsp black pepper
1 tsp ground cloves
1 tsp cinnamon
1 tsp ground nutmeg

Italian Blend
(Great for tomato based soups & pasta dishes, chicken, pizza, focaccia and herbed bread)
2 Tbsp dried basil
2 Tbsp dried marjoram
1 Tbsp garlic powder
1 Tbsp dried oregano
2 tsp thyme
2 tsp crushed dried rosemary
2 tsp crushed red pepper

Mexican Chili Blend
(Great for chili with beans, enchiladas, tacos, fajitas, chicken, pork, beef)
1/4 cup chili powder
1 Tbsp ground cumin
1 Tbsp onion powder
1 tsp dried oregano
1 tsp garlic powder
1 tsp ground red pepper
1/2 tsp cinnamon