Salt is so commonplace, you may not have given it much thought. To most of us, it’s simply that white granular seasoning found in a salt shaker on virtually every dining table and the stuff that makes snacks like chips and pretzels so salty – and tasty.
Far more than just a flavor, salt is an essential element in the diet of not only humans but of animals, and even of many plants. The Salt Institute points out that salt is also one of the most effective of all food preservatives and has been used for thousands of years for that purpose.
Consuming too much salt, however, has a negative side and can raise the risk of serious health problems. Let’s shake out the facts about salt and how to use it sensibly.
Salt basics
What is salt, exactly? Sodium chloride or common salt is a chemical compound (NaCl) composed of the elements sodium and chloride. Salt occurs naturally in many parts of the world as the mineral halite (commonly called rock salt); it’s also derived from evaporation from salt lakes and the ocean.
Varieties of salt and common uses:- Table salt: With medium-sized crystals, this most common variety comes in both iodized and non-iodized forms. If you are eating a healthy, varied diet, you're probably getting enough iodine (a trace mineral needed for healthy thyroid functioning) and don't need iodized salt. Iodine was first added to salt in the US in 1924 to eliminate goiter caused by iodine deficient diets.
- Flavored salts: Pepper and spices including garlic are often added to salts to add flavor.
- Fine sea salt: The fine texture blends easily in marinades, dressings and sauces.
- Coarse sea salt: The large, coarse crystals dissolve slowly and are often used by chefs to give a finishing touch to foods like fish, poultry and baked goods.
- Kosher salt: Used to prepare kosher meals, these compact crystals are favored by cooks for brining poultry, rimming Margarita glasses and for use in recipes calling for salt rubs.
- Ice cream salt: This variety of salt is not for consumption but is mixed with ice to rapidly freeze homemade desserts.
Salt and your healthAccording to the Mayo Clinic, sodium – a key part of salt – is needed for your body to function properly because it helps regulate body fluids and also is essential to transmitting nerve impulses. It influences the contraction and relaxation of muscles, too. Your kidneys hold onto sodium when levels are low and when they are high, excess is excreted through urine.
 But what happens if your kidneys can't eliminate enough sodium? The sodium from excess salt accumulates, attracting and holding water and causing your blood volume to increase. The result can be increased blood pressure. While congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced, some otherwise healthy people are simply more sensitive to the effects of sodium and wind up with fluid retention and high blood pressure –placing them at risk for heart disease, stroke and other health problems.
The World Health Organization recommends limiting sodium to less than 2,000 mg a day and the American Heart Association recommends limiting sodium to less than 1,500 mg a day. However, several recent studies show that far too many people are exceeding this goal world-wide.
For example, according to studies presented at the recent American Heart Association's Nutrition, Physical Activity and Metabolism and Cardiovascular Disease Epidemiology and Prevention 2013 Scientific Sessions, seventy-five percent of the world's population consumes nearly twice the daily recommended amount of sodium because of excessive salt in the diet. The researchers concluded that too much salt contributes to 2.3 million deaths from heart attack, stroke, and other cardiovascular diseases -- in all about 15 percent of all deaths from these causes.
Reducing salt in your dietSome people, including those with very low blood pressure, or people who exercise strenuously in hot weather and perspire heavily, may not need to limit salt. But far more people need to cut down on salt instead of increasing it.
How can you shake the habit? Nutrition expert Julie Schwartz, MS, RDN, LD, says while it’s important to read labels and opt for low sodium choices, the most important thing you can do is stay away from processed and take-out fast foods, which tend to be loaded with salt.
“The more whole and fresh foods a person consumes, the less sodium in a person’s day. When you do use canned goods, especially vegetables, you can rinse them well to remove salt and heat them in fresh water, seasoned with herbs and spices for flavor,” Schwartz, a Registered Dietician Nutritionist and owner of NutriWell Coaching (www.nutriwellcoaching.com), tells Synergy.
“Canned soup is another high sodium product. Look for reduced sodium varieties and if the flavor isn’t strong enough for you, then consider adding more herbs and spices Or, make your own stock with herbs instead of salt or use low-salt stock or broth as the base and allow the natural flavors to meld and come through,” she says.
She adds that you need to read all food labels, even on herbs, spices, and seasonings to see if salt has been added. Catsup, salad dressings, soy sauce and other condiments are often loaded with sodium, too.
Once you’ve made the decision to cut down on salt, Schwartz says to remember that salt is a learned taste – so give yourself a few weeks to adjust and experiment with herbs and spices to add flavor to meals.
“I prefer herbs and spices over salt substitutes and I recommend fresh garlic or garlic powder instead of garlic salt and onions or powdered onions over onion salt when cooking,” Schwartz points out. “Use fresh vegetables and herbs when you can. Many people shy away from them, thinking that it's a lot of work. However, the flavor is much better and the work is mere minutes.”
If you are cutting back on sodium, does that mean you have to give up favorite recipes that call for salt? “Most recipes can have the salt either greatly reduced or eliminated with only minimal effects on taste and no effect on texture. The exception is recipes with yeast because salt is part of the medium that causes the yeast to rise,” Schwartz tells Synergy.
She adds that it’s important not to think of a lower salt diet as being an “all or nothing” approach. “Every step in reducing too much salt in your meals has cumulative effects and is beneficial,” Schwartz says. “Think about your choices. When you have a big kosher dill pickle, for example, choose a lower sodium deli meat to go on your sandwich and fresh fruit on the side instead of chips or fries -- and you’ve lowered your salt intake.”
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