The daily usage of salt, more accurately discussed in terms of sodium intake, is recommended to be kept under 2,300 milligrams (mg) per day by organizations like the World Health Organization, the Centers for Disease Control and Prevention, and the American Heart Association.
However, the Institute of Medicine (IOM) suggests aiming for a lower target of around 1,500 mg per day. The amount of salt translates to a particular amount of sodium. Salt (sodium chloride) is roughly 40% sodium. This implies:
Recommended Daily Sodium Intake
| Organization | Recommended Sodium Intake (mg/day) | Equivalent Salt Intake (approximate) |
|---|---|---|
| World Health Organization (WHO) | < 2,300 | < 5.75 grams |
| Centers for Disease Control and Prevention (CDC) | < 2,300 | < 5.75 grams |
| American Heart Association | < 2,300 | < 5.75 grams |
| Institute of Medicine (IOM) | ~ 1,500 | ~ 3.75 grams |
Understanding Sodium Intake
- Sodium vs. Salt: It's important to differentiate between sodium and salt. Salt (sodium chloride) contains about 40% sodium.
- Sources of Sodium: Sodium comes from various sources, including:
- Table salt used in cooking and at the table.
- Processed foods (major contributor).
- Naturally occurring sodium in foods.
- Health Implications: High sodium intake is linked to high blood pressure and an increased risk of heart disease and stroke.
- Lowering Sodium Intake: Practical tips include:
- Reading nutrition labels to choose lower-sodium options.
- Using herbs and spices to flavor food instead of salt.
- Limiting processed foods.
- Preparing meals at home more often.
In summary, while the upper limit recommended by some organizations is 2,300 mg of sodium, aiming for 1,500 mg is considered even more beneficial for overall health according to the Institute of Medicine. Translating these figures to salt intake, it's about 5.75 grams or about 3.75 grams respectively.
