Processed Foods Cause Salt Overload in Nine Out of 10 Americans

More than ninety percent of Americans eat far more sodium than they should, says a new report from the CDC. The data suggests that only 9.6 percent of U.S. adults limit their sodium to within the recommended levels. So are the other 90.4 percent just a little too heavy-handed with the salt shaker, or is there a serious problem going on here?

Well, only about 10 percent of sodium intake comes from salt shakers, so that theory is out. But it appears that an estimated 77 percent comes from sodium in processed or restaurant foods, with five foods listed as the biggest culprits. According to a spokesperson at the CDC, "All food categories contribute to sodium. But grains and meat — the foods we eat most — contribute the most sodium."

The report singles out yeast breads, chicken and mixed chicken dinners, pizza, pasta, and cold cuts as the five biggest contributors to American's sodium intake. In addition, the report identifies the three food groups that are the worst offenders: Grains, which includes bread, pizza, and grain-based frozen and packaged meals account for 37 percent of our daily sodium intake. Meats, poultry, and fish add another 28 percent. And somewhat surprisingly at first glance, vegetables contribute 12 percent. It's important to keep in mind, however, that this includes potato chips, french fries, canned soups, vegetable sauces, and other processed vegetable products. Crunching on carrot sticks would obviously offer up a lot less sodium than an order of french fries.

Guidelines recommend that adults consume no more than 1,500 to 2,300 milligrams of sodium per day, based on demographic information including age and ethnicity. The vast majority of Americans — 70 percent — fall on the lower end of that range. However, the actual average daily intake is more than twice that: 3,466 milligrams of sodium per day.

And it should be widely known that excessive sodium raises blood pressure which increases the risk of heart disease, kidney disease, and stroke. The CDC estimates that if everyone followed the recommended sodium guidelines, there would be as many as 120,000 fewer cases of heart disease and 66,000 fewer strokes every year. The country's penchant for salty treats is quite literally killing us.

So what can we do about it? A lot of responsibility rests with the food industry, but we can certainly play a part in pressuring them to reduce sodium in packaged and restaurant foods by supporting policies that restrict sodium. Perhaps more importantly, we can cut back on the demand for sodium through the power of our purchasing. The best advice is to cook more fresh food for ourselves. Use fresh fruits, vegetables, and grains, and make meals at home rather than eating processed or packaged foods. You'll probably be saving some money, and more importantly, saving yourself.

Oh, and just in case the message wasn't clear, the CDC report appeared in the journal Morbidity and Mortality Weekly Report.

Photo credit: L. Marie