DIET AND FITNESS:

How Much Is Too Much Salt?
(Reduce Salt to Lower Your Blood Pressure)
Related Links
Sodium Content of Common Foods
How Much Salt Is In My Food?
Sugar Content of Common Foods Directory
Foods That Reduce Blood Pressure
Foods That Fight Cancer
Waist Size Matters
My Heart Attack-Personal Stories from Survivors
Swollen Ankles -Causes and Cures
September 30, 2007, last updated April 3, 2013
By Susan M. Callahan, Health Editor and Featured Columnist


In our health conscious world, we often hear that we need to
lower our salt intake. Too much salt ---sodium --- increases your
risk of developing high blood pressure. This is in turn increases
your risk of heart disease and stroke.  Doctors often recommend
to patients exhibiting the first signs of so-called, pre-high blood
pressure syndrome, or pre-hypertensive syndrome, to limit their
salt intake to as little as possible.

Dangers of Too Much Salt

Most people now know that eating too much salt increases blood
pressure. But did you know that eating too much salt  has also
been linked to higher risk for stomach cancer? Several studies
have confirmed this connection. For example, a 2009 study lead
by Dr. Paul Terry of the Rollins School of Public Health at Emory
University and Medicine and Dr. Xiao-Qin Wang of Xi’an Jiaotong
University confirmed that a high salt diet significantly increases
the risk for gastric tumors.

How Low Should Salt Intake Be?

But how low should you go?  What is the daily recommended
stopping point?

It depends on whom you ask.  The
American Heart Association,
caps our daily salt intake at 1500 milligrams(1.5 grams). This
new salt limit, announced on January 11, 2010 by the American
Heart Association, cuts the previous limit of 2200 milligrams by  
over 30%. Others, such as
The University of Connecticut’s
College of Agriculture and Natural Resources, caps the limit  at 3
grams.

To give you an idea of how much 1.5 to 3 grams is, a teaspoon
holds about 4 grams of salt (4000 milligrams). That's
twice as
much salt as you should eat every day. So, aim for 1/2 a
teaspoon -- or less.

Most Americans consume between 6 and 18 grams of salt each
day. That’s between 3 and 7 times more than the recommended
limits.  

What’s a gram?  Pick up any food --- say a can of Diet Sprite  --
and you will find that the salt intake is not listed in “grams” but in
“mg”, ---milligrams.  To convert mgs to grams, multiply by 1000.
A 11.27 ounce can of Diet Sprite Zero contains 35 mgs of salt.
Since you would need to consume 1000 mgs to equal 1 gram, if
you consume the can of Sprite, you would have 2265 mgs left  to
“spend” in the day’s salt budget. Surprisingly, regular Coca-cola
has less salt. A 20 ounce bottle of Coke has 75 mgs of salt.

It’s easy to go over your daily salt budget.  The body really only
needs about 200 mgs of salt per day.  Yet, as we've seen, a single
teaspoon of salt contains 4000 mgs.  Processed foods often
contain massive amounts of salt. A single tablespoon of soy
sauce, added often to Chinese take-out food, has 1,030 mgs of
sodium.

So, you may be asking "how much salt is in my food"?

The only way to be sure what you’re ingesting is to read, read,
read the labels.  Here is a list of milligrams of sodium found in
common foods (See an
expanded list):



























































Learn more about the connection between foods and conditions
such as high blood pressure, diabetes, arthritis and more:
Foods
That Reduce Blood Pressure /Ideal Breakfast for Diabetics /Ideal
Breakfast to Fight Arthritis / Foods That Actually Lower Blood
Sugar / Ideal Breakfast for Heart Health / Ideal Breakfast for
Alzheimer's / Ideal Breakfast to Prevent Stroke /  Top 10 Foods
That Fight Depression / Foods That Shrink Your Waist /

Why Your Waist Size Matters / Normal Waist Size / / Sugar-The
Disease Connection / Ideal Weight for Women / How to Lose
Weight After Menopause/ Why Fast Walkers Live Longer -New
Study



Home > Conditions > Here


Index of All Articles




DIETS AND FITNESS

HOW MUCH IS TOO MUCH
SALT

SALT CONTENT OF COMMON  
FOODS

HOW MUCH SALT IS IN MY
FOOD

150,000 DIE FROM EXCESS
SALT IN FOOD

SUGAR -THE DISEASE
CONNECTION

ISOLATION -THE SILENT
KILLER

I HAVE HIGH BLOOD
PRESSURE!

FOODS THAT LOWER YOUR
BLOOD PRESSURE

>VEGETARIAN RECIPES

Why Waist Size  Matters

Tastebuds--Are They
The Secret to Losing
Weight?



MY HEART ATTACK

CANCER SURVIVORS



MONEY AND BUDGET

RETIRING OVERSEAS

RESOURCES

AMERICAN HEART
ASSOCIATION
Google
COLLECTIVE
WIZDOM.COM

Healthy Body, Healthy Mind, Healthy Life
Food
Amount of Sodium in
mg
3 oz. chicken
Less than 90
1 whole egg
65
1 cup nonfat milk
125
1 oz. cheddar cheese
175
1 tablespoon soy sauce
1,030
1 cup canned soup
600 to 1300
Fried chicken dinner:
2 pieces chicken,
mashed potatoes, cole
slaw
1800
2 hot dogs
1200
Corn Chips (just 20
chips)
295
Most canned
vegetables
200-400
1 oz. cheddar cheese
175
Fresh Fruits
0 or very little
Fresh Vegetables
0 or very little

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