Salt Basics: How Much Salt Should You Eat?

Nutritionist David Grotto, RD, LDN, spokesperson for the American Dietetic Association, discusses salt in the American diet and the health concerns related to sodium.

Does salt make you fat?
David Grotto, RD, LDN: It doesn't. I have not seen any research that suggests sodium affects fat deposition in the body. People are complaining about fat due to fluid retention and that's what they are seeing on the scale.

Why does salt make you bloated?
Some people can be more sodium sensitive than others. Too much sodium can cause fluid retention –- that is, fluid being caught in between the cells. You would notice your ankles swollen or find your ring a bit snug. In the short term, it may be a discomfort but in the long term, too much sodium quite often leads to high blood pressure, which is not a good thing. Quite often blood pressure medicines are diuretics.

Who should be concerned?
I think everybody should be concerned, not just those with a family history of hypertension. Before, blood pressure of 120/80 was thought to be normal but now might be at a pre-hypertensive range. More Americans are suffering from hypertension.

Beyond high blood pressure and hypertension, recent research suggests that too much sodium can be attributed to bone loss. And bone loss is escalating among men, not just in women.

I think it's a really good idea to monitor what you are eating and look for physical clues. Again, if you're having swelling of the lower extremities or hands, that's a good indication to see the doctor. Have your blood pressure checked regularly.

Which foods have high amounts of sodium?
Generally, there is no high sodium in fruit, vegetable or grains. And there's a safe bet that meat isn't high in sodium unless it is smoked or preserved.

Surprisingly, beans can be high in sodium depending on how it is processed. Beans are a good nutritional source except that dry beans and canned beans contain various levels of sodium.

And convenience packaging and mixed meals contain high amounts. It would be hard to tell what the sodium content would be in a prepackaged meal.

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