Yes, that’s right. I am addicted to salt, and I am not alone. The average American consumes 3000-4000 mg of salt every day, nearly twice the recommended daily allowance. We as a nation are addicted to caffeine, to fat, to sugar, and finally, to salt.
Most of us pay little attention to the amount of salt we consume. That’s probably why 60 million Americans have high blood pressure. I grew up in a family of salters. My sisters and I salt everything. Bread? Salted. Soup? Salted. Sweets? Salted. At the age of 38, I realized that my salt intake was starting to catch up with me. By the end of every day I had some serious cankles.
So what’s the deal with salt? First, all salt is created equal. Be it sea salt or kosher, salt is salt. It’s all sodium chloride, or NaCl. Sea salt is made from evaporated sea water so it contains minerals. Table salt is mined and then an anti-caking agent and Iodine are added. Kosher salt is blessed by a Rabbi and processed in a special way. Taste and texture may vary, but salt is salt.
The human body needs about 100-200 mg of sodium each day and the RDA for salt is 1600-2300 mg. Salt and water balance are maintained in a very tight range by the kidneys and an overdose of salt means water retention (think Chinese restaurant and the subsequent inability to get your rings off your fat fingers) and blood pressure elevation. This translates to increased workload for the heart. In the long run, this increases your risk for heart attack.
Where does all the salt come from? I have one word for you: restaurants. Commercial kitchens know that salty, fatty, sugary foods sell because they taste delicious. We’re so accustomed to the enhanced versions of cuisine that the original form is nearly unrecognizable.
There are some doozies out there. French fries, chips and pizza make the “obvious” list. Betcha didn’t know, though, that a McDonald’s Big Mac has 1100 mg of sodium. Besides the atrocious health profile for fat and calories, it contains nearly a day’s worth of sodium. A serving of Kung Pao Chicken has about half that amount of sodium.
So, what’s a girl with puffy fingers and cankles to do? Counting milligrams of sodium is a tedious and frustrating game. Besides, eating out makes this impossible. My recommendations:
- Don’t worry much about sodium intake if you’ve got youth on your side (and your blood pressure is normal!)
- Try to eat at home
- Avoid processed meats like bacon and lunchmeats
- Avoid pre-packaged and frozen meals
- Limit soups or make them from scratch
- Eat more fresh fruits and vegetables
- Substitute fresh herbs or pepper for salt in recipes
- Buy reduced sodium products
- Use salt substitutes sparingly
And, my final recommendation: if you’ve happened to have a run-in with movie theater popcorn (1500 mg of salt), wear pants.
Leave me and my salt shaker out of this! And, FYI, bacon is a food group.