The reality that the average American consumes excessive amounts of salt is not a new discovery. Although there have been initiatives aimed at decreasing the salt content in processed foods and educating the public about the dangers of a high-sodium diet, these efforts have yielded minimal results. A recent study serves as a stark reminder that a commonly overlooked ingredient is harming many people’s heart health. Nowadays, consumers are primarily focused on sugar. The Food and Drug Administration (FDA) plans to mandate food manufacturers to disclose the grams of added sugars in packaged foods and beverages, though the deadline for compliance has been postponed. This change in the nutrition facts label highlights our heightened awareness of sugar.
For a long time, excessive sugar consumption has been associated with rising obesity rates, which may explain the consumer backlash against it. While many are aware of the need to limit sodium intake, this knowledge hasn’t translated into a widespread movement toward a ‘low-salt’ lifestyle. The FDA has revealed that Americans consume nearly 50% more sodium than the recommended levels, contributing to one in three individuals suffering from high blood pressure—a significant risk factor for heart disease and stroke. Research indicates that reducing sodium intake in the U.S. by 1,200 mg daily could prevent between 60,000 to 120,000 cases of coronary heart disease and 32,000 to 60,000 strokes. Additionally, it could save an estimated $10 billion to $24 billion in healthcare costs and preserve 44,000 to 92,000 lives each year.
The issue with salt lies not in what we shake onto our food, but rather in the sodium hidden within numerous processed products. A study published in the Journal of the American College of Nutrition in 1991 found that only 6% of sodium intake came from saltshakers. The main offenders of excessive sodium included processed bread, soups, crackers, chips, cookies, cheese, meats, and various other items. Sodium not only enhances the flavor of processed foods but also extends their shelf life.
Don’t expect major food manufacturers to respond to this study by voluntarily reducing salt in their products. In Michael Moss’ book ‘Salt Sugar Fat,’ he recounts how, in 2010, when the federal nutrition panel lowered the recommended daily sodium intake to 1,500 milligrams for vulnerable populations, food manufacturers launched a strong campaign to reverse this guideline. Kellogg even sent a 20-page letter to the U.S. Agriculture Department, which oversaw the panel’s work, outlining the necessity of salt and sodium in their products—amounts that would make adhering to the 1,500 mg recommendation unrealistic.
This was the response to proposed salt consumption guidelines. One can only imagine the pushback if the FDA mandated food processors to actually reduce sodium levels. The challenge for these manufacturers lies in their precisely balanced recipes that combine salt, sugar, and fat to create irresistible products. Reducing salt disrupts this balance, making any product overhaul a costly and labor-intensive endeavor that many food manufacturers are hesitant to pursue, especially if compelled to do so. Often, when one of these three ingredients is decreased, the others are increased to maintain palatability, resulting in low-salt, high-sugar, high-fat processed foods—hardly a positive outcome.
On the bright side, lowering your sodium intake can help reverse high blood pressure and reset your taste buds. However, for the time being, the decision to cut back on salt ultimately rests with the consumer, not the food manufacturers. For those considering supplementation, calcium citrate only supplements may provide additional health benefits when combined with a reduced-sodium diet. Making informed choices about sodium and other ingredients can lead to better overall health and well-being.