by Beth Trimarco
Salt is the world’s oldest and most popular seasoning and a staple in every kitchen. But as much as we love to sprinkle it on our food, the debate continues on: should we pass the salt or hold the salt? While sodium — one of two elements in salt, the other is chloride — is essential for life, too much (or too little) can lead to serious health consequences.
“Salt has gotten a bad rap because we live in a society where we oversalt,” said Angie Kalousek Ebrahimi, Blue Shield of California’s senior director of Lifestyle Medicine. “Salt is essential to keep your body running smoothly, and if you’re eating whole foods and salting at the table, I’m not terribly worried. The big problem lies in fast food and processed foods, which already have high salt content, both for taste and as a preservative.”
When ingested in the correct amount, salt balances your electrolytes, helping you maintain hydration. It prevents low blood pressure, which causes dizziness and fatigue. “We’ve all seen the commercials with athletes drinking special products to boost their electrolytes,” said Kalousek Ebrahimi. “This is because if you’re perspiring a lot, you are sweating out all your salt. You can replenish it by simply adding a little bit of salt and lemon to your water bottle.”
However, too much sodium can lead to high blood pressure/hypertension, the main precursor to heart disease. The kidneys also have to work overtime to flush out salt in urine, which can lead to disease down the line.
According to federal guidelines, the ideal daily salt intake is about 2,300 mg (or one teaspoon). “Everybody is different, and people with hypertension or heart disease should definitely consult with their doctor about their salt intake,” said Kalousek Ebrahimi. “But the goal with salt is not necessarily to eliminate it, but to strike the proper balance. If you want to counteract a salty meal or snack, for instance, try drinking extra water, which helps to flush out excess sodium.”
Kalousek Ebrahimi stressed that it’s essential to avoid a high-sodium diet, and the best way to do that is to eliminate processed foods and check labels for hidden sodium, which can be used as a preservative. By focusing on eating whole foods like fresh produce, lean meats and other proteins and legumes, you can reduce excess salt.
“My feeling is that if you are starting off with food that has no salt in it, and you are salting while cooking or at the table, you are probably OK, because you are controlling your intake,” she said. “I also encourage people to explore other herbs and spices, which create wonderful flavors and reduce the need for salt.”
To keep salt intake within the recommended amount, Kalousek Ebrahimi points to these alternatives:
- Fresh or dried herbs: oregano, thyme, basil, rosemary, cilantro, parsley and chives
- Spices or seasonings: cumin, paprika, ginger, cinnamon, garlic powder and onion powder
- Low-sodium salt alternatives: nutritional yeast, vinegars, tamari aminos, low-sodium miso pastes and salt and seasoning mixes (just make sure to look for low-sodium versions)
“Salt is both a friend and a foe — it’s all about how you use it,” said Kalousek Ebrahimi. “If you’re eating whole foods or feeling lightheaded after a workout, you may be just fine with salt. If your diet consists of processed snacks and takeout, it might be time to cut back. Either way, understanding the role of sodium in your health is key to making the best choices for your body.”
For more on lifestyle programs offered by Blue Shield, available at no cost to most members, visit Wellvolution. For more on Blue Shield’s preventive care resources, visit the Blue Shield of California website.