Salt intake beyond recommended levels can lead to health complications. Determining the right quantity of salt can prevent these issues.
The American Heart Association (AHA) has issued guidelines for adults to limit their sodium intake to maintain a healthy heart and reduce the risk of cardiovascular diseases. The recommended daily limit for most adults is 2,300 milligrams (mg) per day, with an ideal limit of 1,500 mg per day for most people to further reduce the risk[1][2][3][5]. The Centers for Disease Control and Prevention (CDC) also advises adults to limit their daily sodium intake to less than 2,300 mg per day[4].
To help achieve these limits, the AHA suggests several strategies. Firstly, when cooking at home, it's recommended to cook pasta, rice, and oatmeal without salt, and grill, braise, roast, searing, and sauté foods instead of adding salt. Tasting food before adding salt can also help bring out natural flavors. When dining out, choosing steamed, baked, roasted, poached, or grilled meals can be a healthier option[1].
Additionally, the AHA recommends choosing poultry products that manufacturers have not injected with a sodium solution, looking for reduced- or low-sodium condiments, picking canned vegetables with no added salt, or frozen vegetables without salty sauces, and draining and rinsing canned beans and vegetables[2].
The AHA also advises checking labels on premade and packaged foods, choosing products with lower sodium values, and using onion, garlic, herbs, spices, vinegar, or citrus juices in place of salt when cooking[6].
Potassium-rich foods like sweet potato, potato, greens, white or kidney beans, bananas, oranges, nonfat yogurt, cantaloupe may be beneficial after consuming a lot of salt, as they can help balance sodium levels in the body[7].
It's important to note that a person can consume a fatal amount of salt, but it would require consuming approximately 35-70 grams of salt for a person weighing 154 pounds or 70 kg[8]. Foods with terms like broth, saline, or sodium solution on their labels are likely to contain excess salt[1].
The AHA also notes that long-term complications of excessive salt intake may include enlarged heart muscles, headaches, heart attack, kidney disease, osteoporosis, stroke, heart failure, high blood pressure, kidney stones, and stomach cancer[9]. A person who consumes too much salt may experience water retention, increased blood pressure, and excess thirst[10].
People with heart failure, kidney disease, or liver disease may be at further risk of health problems by regularly eating excessive amounts of salt[6]. The AHA adds that, on average, people in the United States consume more than 3.4 grams of sodium, or 8.5 grams of salt, per day, 70% of which comes from pre-packaged, prepared, or restaurant foods[11].
For a person who wants to reduce their sodium intake, the AHA recommends drinking water to help dilute the levels of salt within the body and readjust the body's sodium-to-water ratio[12]. The AHA also recommends using salt substitutes, unless a medical condition prevents their use[6].
In summary, the AHA recommends limiting sodium intake to 2,300 mg per day for most adults, with an ideal limit of 1,500 mg per day. Strategies to achieve these limits include cooking without salt, choosing low-sodium foods, using potassium-rich foods, checking labels, and using alternatives to salt when cooking.
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