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February 7th, 2012
03:19 PM ET
Hold the saltNine out of ten adult Americans eat too much salt each day, according to a report released Tuesday by the Centers for Disease Control and Prevention. And it's not what we add at the dinner table that's the problem. People are consuming high amounts of salt in processed foods and at restaurants. High sodium levels increase blood pressure, putting people at higher risk for heart disease and stroke. "These diseases kill more than 800,000 Americans each year and contribute an estimated $273 billion in health care costs," says CDC Director Dr. Thomas Frieden. The CDC found that 10 types of foods accounted for more than 40% of the sodium people consumed. They are: 1) Breads and rolls Even though some of these foods are not high in sodium, eating multiple servings raises our salt levels. On average, adults in the United States eat more than 3,300 milligrams of salt daily. And for many this is twice the amount experts suggest. The U.S. Dietary Guidelines recommend that adults consume no more than 2,300 milligrams of salt a day. African Americans, people over 50 years of age, and those with health conditions such as high blood pressure, diabetes, and chronic kidney disease are encouraged to consume no more than 1,500 milligrams a day. The CDC says that both adults and children are overindulging. The report finds that two-thirds of the sodium we eat or drink comes from what we purchase in stores, whether it's our groceries or what we pick up at a convenience store. We get about 25% of our salt from what we order in restaurants. What we add to the food we cook at home accounts for only about 5% of the salt we eat each day, according to the CDC. Reducing sodium levels by 10% would help prevent an estimated 28,000 deaths each year, the CDC says. One way to curb salt intake is to eat more fresh or frozen fruits and vegetables. The next time you head to the store, look at the nutrition labels and choose items that are low in sodium. You can also schedule time with a registered dietitian to help identify foods that are high in salt and find alternatives. The heart healthy DASH eating plan is another good option. "The key here is to find lower sodium options of the foods you love," says Frieden. Eatocracy: Defeating sneaky salt He says he is encouraged by the steps certain food manufacturers are taking to reduce salt levels in our foods. "Kraft Foods has committed to an average 10% reduction of sodium in their products over a two year period, and dozens of companies have joined a national initiative to reduce sodium. The leading supplier of cheese for pizza, Leprino Foods, is actively working on providing customers and consumers with healthier options," says Frieden. He stresses that by adjusting what we eat, choosing lower sodium items, eating more fruits and veggies, we can not only save money, but save lives.
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love. Recent Comments
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Basically all of the listed foods are foods that have been processed. The more I learn about health, the more it is reinforced to me that the ideal healthy diet is comprised of foods that have not been processed, foods from the outside aisles of the grocery store.
The body NEEDS processed foods to survive. Someone eating only natural fruits and vegetables won't make it far in life
T.rex, I have no idea what you're smoking, but the body most certainly does NOT need processed food.
You can, and ideally SHOULD, live on unprocessed food: vegetables, fruits, meat/fish, eggs, and dairy (optional). The closer it is to nature, the better.
The hallmarks of processed foods: trans fat, excessive salt, chemical preservatives, artificial sweeteners and/or excessive sweeteners, industrialized food-parts (most commonly corn and soy derivatives), nitrites, etc.; are not "needed" and should be avoided.
I assume T.Rex was being satirical.
It is common sense that a fresh diet is a healthier one– if you look at the evolution of the human species– it's only in the past 200 years that we've created the modern processing techniques. It takes centuries for the body to adapt to such changes; we are still in the middle of the adaptation, our bodies are much better designed to digest food the way it's grown than the way it is after processing give it another thousand years or so, and that might change.
Food nazis
It's not just too much salt, it's not enough potassium. Your body needs a balance of both for the nerve cells to work properly, and maintain osmotic balance. People are eating too much salt, and not enough natural potassium, which is normally found in vegetables (eww, gross). If you increase your potassium intake, you counter-act some of your salt intake. Hooray, Big Macs for all!
Mike C, you might want to talk with your doctor on that myth. I have high blood pressure and talked to mine, ain't enough bananas in the world to counter a high salt diet. Stop kidding yourself and cu back on the salty grub. And stop spreading old wives tales...
Try your local Farmer's Market.
I pity those whose lives is dependent on Campbell Soup products which are massively dosed with SALT.
It makes you wonder if Campbell Soup even cares?
I have a simple plan If I don't make it from raw meterials meat,vegtables, grains ect. I don't eat it(not much of it anyway). I do buy bread, cheese, and the occasoinal meal out but as you say proccessed food is the cuase of our poor diet in the US
Well I see poultry on the list.....While not on this list...CDC has red meat on another "bad for the heart" list. What's for dinner mom....No soup...its on the list...No bread or rolls...They're on the list .....Well what then? Water?
Poultry is probably on the list because much of it has ADDED salt. Yep, raw meat from the grocery store has added salt. Read the packages of meat carefully, many of them say "up to 12% solution added".
Have you considered that pretty much all of these foods CAN be prepared WITHOUT excess salt, if you make them from scratch? What they're saying is that many of these products, if you purchase them pre-made, have excess salt in them. It's not that soup (for example) is a problem. It's that canned soups are often overladen with salt. The solution? Make soup at home and don't add too much salt. Seriously.
One drawback to low salt intake is depriving the body of the required mineral Iodine. As in Iodized salt. You can Get pretty damned sick without the proper levels of Iodine. That's why the government mandated it being added to table salt!
Portland tony, there are healthier sources of iodine than table salt. Sea vegetables are the best source. Other sources include: cranberries, strawberries, yogurt, eggs, and navy beans.
Exactly. Just don't eat. Anything. That insures low sodium health for a month or so, then after that, well, we'd no longer be counted in the statistics of unhealthy eating....
Missing the point Tony. They aren't suggesting a Low sodium diet, they are suggesting cutting back from a High sodium diet (to normal levels). Love you conspiracy types who take sensible advice and twist it to be big brother trying to control us or tell us wht to do. Take the tin foil off our head Tony...
News Flash on CNN. American Breads have toooooo much salt. That knocked my socks off.
I'm now on a boycott of all American Breads.
I guess I may have to compete with the neighborhood rabbits for carrots. Speed is not on my side though.
I believe I may have any adrenal disorder. My whole life I have craved salty foods and yet my blood pressure has always been low. I agreee that many people are salt sensitive and should avoid salt, but not everyone.
I am in the same boat– I actually suffer from low blood pressure, and a high sodium diet helps keep my BP elevated enough to avoid fainting. The problem comes in that most people DON'T have these concerns, and if you add up all the sodium people eat in a day on average, the numbers are disgustingly high for many.
The article isn't saying salt is "evil" or should be avoided at all costs– it's just raising awareness for those who don't realize how much they consume.
I never heard of such a thing. But I do eat very healthy for a carnivore. And crave salt. Man do I crave salt. Never enough salt. No BP probs of far. An' I'm getting' kinda long in the tooth.
You sound like a UFO to me dwelling amongst us!
You may to check yourself out! You feel me?
Started blood pressure meds today! And all before my 35th bday!
Salty, your statement sounds sarcastic and accusatory. You may wanna look in the mirror to place the blame chief.
I dunno Adam, over 50 here without high blood pressure, have low cholesterol, and eat a diet that is high in sodium. And butter. Butter and salt, along with meat and veggies. Lots of veggies, lots of meat, and lots of salt and butter to go on them. Bread too. Cheese, nuts, milk, yogurt, jam, etc, etc, etc. My blood lab results are all great. I just dunno. Stay away from ice cream. And don't exercise too much (wears out the joints). That's all I have to say.
90% of Americans eat to much food.. If we could only moderate and send the rest to Africa we'd solve world hunger.. What a gift to the starving people this would be.. Can you imagine your children starving and than being fed by a generous american people.. This is great use of foreign aide,() not just weapons. These people would love America, democracy.. And if you say we do this already.. I would say n, " NOT ENOUGH"...........
Bobby – Even if you could get the food into remote regions of Africa, the corrupt regimes would prevent it from being distributed to the hungry.
All the huge food companies put huge amounts of salt in all products. On the rare occasions they make a healthy version, the price is twice as much. I do not eat processed foods, so I can have as much salt as I want, the Himalayan salt is very tasty. Most of the health problems in this country are caused by the crap they pass off as food.
I find it hard to believe there are 10% of Americans who don't eat too much salt. I was once on a "water pill" for high blood pressure and low-salt intake was required to make it work. I tried to stay under 2000 mg Na (sodium) per day, but found it hard to stay under 3000 mg/day due to a very busy schedule and the resulting fast and prepared foods. A Boston Market frozen lunch typically has 1800 mg Na (Healthy Choice has 550 mg). An avg. piece of KFC chicken has 700 mg. There's lots of sodium in typical cans of soup.
You answered your own question: those 10% don't eat fast food and canned soups.
II try to avoid fast food. I cook and freeze meals for my husband and I to take for work lunches, or we take leftovers (I always cook more food than we need so we'll have leftovers). I rarely add salt to meals I cook (usually if there's low-sodium chicken broth, cheese, or butter in the recipe, that's enough salt), and if I do add salt, I cut it down significantly. If someone truly wants to avoid processed food and fast food, they can with ease, it just takes a couple hours planning and cooking each month.
Dulse seaweed flakes are a good replacement for salt. They still have some salt because they're from the ocean, but less salt than you'd get from using table salt and they also have other nutrients.
I've got a busy schedule. I work full time, I do volunteer work, and I've got a million activities going on. I take the time to make homemade food, and I DON'T eat fast food. I don't eat much pre-processed food. The result? I don't eat too much salt. It's not that hard. Anything else is just an excuse.
I ccok large batches on the weekend and fill the freezer with meal-size portions. On weekdays I just thaw, warm up, and eat. It takes some organization and motivation. I also work 55-60 hours a week and exercise a lot, which means I need/want to eat well.
90% of CDC employees should stay out of our business
Hi and thanks for such a great blog. After voinwg not to do another marathon 7 yrs. ago, I just completed one last weekend. I'm a 38 yr. old female and was well-trained for this race. Unfortunately, it all played out the same way it always has for me. The first 20 miles was great I was running about 8:20 pace and felt comfortable. I started to plan the next 6 miles 3 more miles at 8:20 and then see what I had left for the last 3.2. Around 20 .5 miles everything changed. I became extrememly nauseous had to stop at a porta-potty to have diarrhea and walked much of the next 2 miles. I did drink some gatorade during my walk and I think it may have helped a little. At mile 23 I was able to start slowly jogging again and I finished. I felt really sick and pretty shaky. My husband drove me home and we stopped once about 45 min. after I finished so I could use a rest room and when we did arrive home about 1.5 hours after I finished I violently threw-up and then started to slowly feel better. My coloring was frightening incredibly gray, white lips ashen. I remember when I first got in the car I didn't look nearly as bad as I did at the rest stop or at home. After vomiting the color started to come back to my face and I wanted some chicken broth got a few sips down. A few hours later was starving ate fish, bread, etc really felt fine. Could this have been hyponetremia? Always have had trouble with my stomach and sports drinks/gu ect. so have always just drank water and this time successfully trained with luna moons and used them during the race. Other information have thalessemia minor and never have this problem during shorter races including 30Ks. One other note remember my hands being really tingly on the car ride home didn't notice if my rings were tight or not (wish I had thought to look).At this point I couldn't do another marathon w/out figuring out how to fix this scared myself and my kids this time. Any insight or next steps would be so appreciated. Thanks!
"High sodium levels increase blood pressure, putting people at higher risk for heart disease and stroke."
The prevalence of high blood pressure hasn't changed for the past 20 years, and the incidence of heart disease is actually going down. The #1 predictor of high blood pressure is age, not sodium intake, and cutting salt intake doesn't reduce the risk of developing heart disease or dying early. Check your facts, CNN.
Citations, please.
20 years ago people were already eating crappy diets. Also, with all of the Baby Boomers aging, if HBP is due to age, you would think it WOULD have gone up.
If you don't have high blood pressure, what's the problem with salt?
You will end up with HBP.
I'm so sick of these idiots beating the "too much salt" drum. When your average American eats something like 3000 calories per day and doesn't get anymore exercise than the walk from their car to their desk, salt is not the major problem here. While excess salt consumption is not that good for you, we really have other, more harmful, things to address.
Eat the following: meat, eggs, vegetables, and fruit. Nothing else. Live long and healthy.
and nuts! Don't forget nuts.
And fish.
And be diverse in your choices. Diversity is what makes food and life interesting.
I have stopped adding salt to the food I eat and cook. For around a year now.
I hasn't made a bit of difference in my blood work, or blood pressure. I like salt! I don't need it anymore, but I don't think it is doing anyone any harm.
Walking alot made my blood pressure drop some, but as soon as I stopped walking the blood pressure went back up!
Cut down on your carbohydrates, that will make a difference I promise.
Himalayan salt actually lowers/normalizes blood pressure. Google it. Table salt is bad stuff.
Sodium is sodium. It's a molecule.
Rob, sodium is an element. Sodium Chloride is a molecule.
Molecules can have trace elements trapped in the crystalline lattice. There can be potassium, zinc, magnesium, iron. It's what makes the salt pink. Though I don't think trace minerals can really make the difference of lowering your BP if you're eating 3000 mg of it everyday. Drinking water and balancing salt with potassium is the best way to lower BP.
(1) Read the study in the May 2011 of the Journal of the American medical assoication where they studied very high and very low salt intakes. THE LOW SALT GROUP HAD FOUR TIMES MORE HEART ATTACKS AND STROKES. NO effect of high salt on blood pressure was observed.
(2) There is NO SCIENTIFIC EVIDENCE that salt effects blood pressure.
(3) There is NO SCIENTIFIC EVIDENCE in repeateded double blind trials that MSG HAS ANY EFFECT on humans. In fact, MSG is a common naturally occuring compound in food.
(4) The "Doctor" at Duke that had been preaching the benefits of red wine is charge with fraud and had had all of his NIH gratns yanked.
Please provide scientific evidence to the contrary for any of these – but you cant. Why do people want to beleive such things?
Why? Because we each and every one of us feel that mortality is our fault for making bad choices. And if we could just figure out what the right choices are, we could be immortal. I hafta agree with you though. No matter what I do with diet -good or bad- nothing changes. Blood work, blood pressure, weight. All good. But doesn't matter how well or bad I eat.
Granted, I don't go on pizza and wine binges for days on end any more. But I just eat what my body wants and all seems to be ok.
You are correct. The bad guy is carbohydrates, not salt.
I wonder if the JAMA study addressed the fact that the people on the low salt diets may have been on them because they were already sick. If so, not surprising you would see more heart attacks in that group.
I knew I'd enjoy these comments. All of the self-righteous 10% telling everyone how great they are. Preparing their own meals and not eating fast food. Good for you, I hope you all feel better now telling all that read this how special you are. Next you'll want the Government to control how much salt is in food so an individual doesn't have to make a choice if they want what you consider unhealthy food.
Sorry Karl – I thought my comments were saying that my blood work is good in spite of the fact that I eat a lot of salt (and butter). The goal was to point out that a lifetime of salt does not increase blood pressure (at least in my case). But maybe you weren't directing it at me.
I would agree that there is way to much salt in processed foods and that we should try to eat a healthy diet.
Not only is there a lot of salt in our foods look how much sugar is also in our foods. There was a recent news article that the gov't would like to regulate sugar the way they do tobacco and alcohol.
And lets not forget about all the GMO foods created to grow fast, look pretty and have longer shelf lives. These foods also have overall low nutritional values.
It's no wonder food producers have to add artificially created nutrition back into our food.
And we wonder why we have so many different health problems at levels higher than 30+ years ago.
I am not sure if it was exactly "the government." It was UCSF that declared war on sugar, I believe.
Low intake of salt does lower the blood pressure. My husband can testify to that......his blood pressure was in the range of 130-140 over 90 – 100 in 2009. His doctor threatend him that if he didn't get the blood pressure down on his own, he would put him on medication. I went to a nutritionist and she determined that we did in fact have way to much salt in our diet, double than the daily allowance. Once we eliminated the majority of the processed foods that we were eating, my husband's blood pressure is now in the normal range or lower......his lastest reading was 116/58. We also went to a low or fat free diet and he lost 42 pounds and I lost 20. Since 2009, his cholesterol went from 242 to 202 and mine went from 204 to 177. We have both maintained our weight and feel FANTASTIC for age 55.
Even if the product is supposedly healthy or organic, I've learned to read the label. For example, soy-milk drinks like Silk have become very popular. Better than regular milk in some respects but look at the sodium level. Some are really high.
i workout every single day. Either bike, treadmill or swimming. i sweat like Richard Simmons at a boy scout troop party. I crave and LOVE salt. I think I keep it pretty balanced. My blood pressure is perfect at my last checkup.
There is way too much salt in processed foods, even in the "Heart Healthy" labeled products. 90% + of a single eat out meals served us can easily add up to 2000 mg of salt – and that's a single meal. I went the slow cooker route a few years back and make some great no salt added soups, pasta dishes etc. What I have found is I have lost interest in many restaurant dishes because they seem too salty. Canned soups are off my list. I can get a 100% natural whole chicken with no additives and make a much tastier meal than places like Boston Market. If food manufacturers would reduce salt by 10% a year, they would be doing everyone a favor and lowering out health care costs.
My feeling is people can always add salt if they "need" it. You can't remove it once it is already in there though. So they should take it out.
All the mroe reason to have a balanced, natural diet. Processed foods are cheap and convenient, but they do increase our incidence of cardiovascular disease.
http://www.my-healthy-weight.org
All the more reason to have a balanced, natural diet. Processed foods are cheap and convenient, but they do increase our incidence of cardiovascular disease.
http://www.my-healthy-weight.org
You have to eat a LOOOOOOT of salt before it starts to hurt you. Most of us really don't need to worry about it.
Not only is salt over-consumed, but kids eat 300 pounds of sugar every year now. No wonder Type I Diabetes is escalating at unprecedented rates. However, this is a good business model for the artificial food / soda businesses along with the drug companies: get them sick with salt/sugar and then treat them with diabetes and heart medications. Great 😦
I think you mean Type II diabetes. Type I occurs when the body's immune system attacks and destroys the insulin secreting cells of the pancreas and has nothing to do with sugar consumption.
Type II really doesn't have much to do with eating too much sugar either, though being overweight and not exercising properly contributes to insulin resistance.
Steve, you are wrong. Insulin resistance is the result of overtaxing the pancreas to the point where insulin is no longer effective. Type II diabetes is aquired by over consumption of carbohydrates and that includes sugar.
The problem is NOT salt. The problem is excess carbohydrate consumption. Most processed foods are high in carbohydrates, plus consuming carbohydrates leads to salt retention, which is why salt gets blamed. If you eat low-carbohydrate, your body will not retain salt and will excrete it.
Salt is not bad.
Carbs are the root cause of most of these diseases.
I'm not arguing with your point, here (that too many carbs are problematic). I just wanted to point out that the article did not say "salt is bad". It said that too much salt can raise your blood pressure and exacerbate the risk for heart disease.
By the looks of the dollars spent and lives lost due to prepared foods I would have to say maybe its time to pick on food manufactures,I myself love salt and smoking,but I'm paying 7 bucks a pac for smokes while most of that is for taxes!I would still like to know where all that settlement money went from the tobacco suite?CNN how bout you get those facts for me an get my smokes cheaper,an maybe I will shake the salt shaker a little less for a day.I wish people would quit telling me what to do unless your goin to pay for my funeral butt out.
The problem is not the people that bring you food. The problem is the bad science behind the rreport.
The report of to much salt is bogus. A clinical study showed that on an average the difference of high salt and low salt is two points on blood pressure.
Right!
Every freak*****g thing contains too much salt. Even so-called bottled water has toooooo much salt. It's even worse with American Southern States. These food producing companies are murdering Americans and NO one is taking the necessary steps to alert the general public. And who the heck gains? The pharmaceutical companies and your local doctor who have remained MUTE.
You are joking I hope. Salt is not a problem. Ignorance is the real problem.
Canned soups, which usually have 2 servings in a can, are also notorious for having way too much sodium. Even the "low sodium" varieties can have too much.
After reading some of the comments, I realize there is much confusion about table salt intake. Indeed, for some unclear reason, not everyone seems to develop hypertension with a high salt intake. However, a high salt intake is detrimental to all individuals. And the longer this goes on, the more harm is caused to the kidneys, which are responsible for balancing the amounts of sodium stores in the body. High levels cause the kidneys to work overtime by trying to excrete the excess in urine. When the kidneys fail to eliminate the excess sodium, it builds up in blood and causes fluid retention, swelling, and increased blood volume. This causes the heart to also work overtime, pushing more blood through the blood vessels and causing high blood pressure. I guess the reason why this does not happen in everyone is likely because some individuals have a better ability to excrete the excess sodium in urine. As one commentator mentioned, however, over the years this cannot go on forever and sooner or later high blood pressure kicks in. The other danger of a high salt intake is that by overloading the kidneys it may lead to kidney stones and even to kidney failure and congestive heart failure. Why not start with prevention! I hope this helps.
.... There is only one salt that is good for you .. Himalayan Rock Salt ...240 million years old .. It is colloidal and has 84 amino acids in it an many nutrients to sustain life ..and it is Alkaline to the Body.. all your wiring in your body ( the electrical communication for your brain, and your Heart to beat evenly, and communicate with the 75 Trillion cells in the body .. ALL other salts ( Sea , Rock salt .. are contaminated with ancient pollution and any goodness it contained is destroyed when it is sterilized in a oven at 1300c to kill everything.. All table salts have Aluminum or free flowing agents in them to stop it from sticking together.. and cause high blood pressure, eye problems and create dis-ease in the body , because it is very Acidic, the body gets sick , also Cancer can live very happily in this environment. If you crave sugar or sweet things .. this is a indicator that your body is looking for salt ..or the minerals in it.. you will find it when you eat this salt .. your body will say when it had enough.. not like the other acidic poison..you keep eating it and the body is not satisfied. Don't listen to Doctors they want you sick.. $$$
The American Diet is the problem .. full of chemicals and no live food ..
Good Health .. from Australia
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