It is hard to break the habit of reaching for the salt shaker, even before we taste the food.  Is it true that too much salt is bad for everyone, and if yes, what is the maximum amount per day, and how can we limit our consumption?

In the world of medicine, there are many who claim that everyone should eat less salt, to reduce the risk of heart diseases.  Others claim that only people already at risk should reduce the amount of salt in their diet.  What is the truth?  The answer is “it depends!”

Generally, reducing the amount of sodium (the problematic element in salt) in the diet can lead to lower blood pressure.  But the effects of sodium reduction in one person or another depends greatly on age and one’s physical condition.  This is the conclusion reported in the November issue of the Harvard Health Letter based on the conclusions of doctors and researchers in the Harvard University School of Medicine. However, organizations such as the American Heart Association, aspiring to improve the heart health of all Americans, have recommended that everyone use less salt. 

In reality, there is not just one daily maximum amount recommendation.  If you are under the age of 50, with normal blood pressure and good overall health, you shouldn’t have to worry about your salt consumption.  However, if you have high blood pressure or blockages in your heart, or are African American, you should limit your sodium consumption to no more than 2300 to 2400 milligrams per day.  People with heart or kidney diseases should consume no more than 2000 milligrams per day.

Most people receive as much as two-thirds of the recommended daily sodium when they eat fast food and processed foods.  For those of us who need to reduce our sodium intake, here are some simple tips:

§ Read the nutritional information on the food products you buy, and choose those that are lower in sodium.

§ Limit consumption of canned, processed, and frozen foods.

§ Use herbs and spices to season food, instead of salt.