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All of us should minimize our salt consumption, right?

While most of us have heard that its best to go easy on the salt, a recent study has muddled the issue somewhat.

In this study, released in the American Journal of Medicine in March of 2006, people who claimed to eat limited amounts of salt were 37% more likely to perish from cardiovascular disease than people who ate more salt. The researchers came to the conclusion that their discoveries raise questions, and that more studies are needed.

Experts, however, explain that it is important to remember that this is only one study, compared to dozens of others that have found significant health benefits to avoiding a high-sodium diet.

New research has shown that a diet high in sodium could have a negative impact on the levels of vitamin D in our bodies, a vitamin considered to be important to many facets of overall health.

Older women who experienced sodium-caused high blood pressure were found to hold lower concentrations of a certain marker of vitamin D than women with regular blood pressure, says Myrtle Thierry-Palmer, PhD, a biochemistry professor at Morehouse School of Medicine in Atlanta.

Evidence has also been found showing that a high-sodium intake augments loss of calcium in the urine – which directly affects bone density. Too much salt could also contribute to the development of kidney stones.

Research has also shown a link between a high-sodium intake and high blood pressure in some people considered to be “salt sensitive.” High blood pressure is a major risk factor for cardiovascular disease. this is important information for the one in three American adults who suffer from high blood pressure, according to the American Heart Association (AHA.)

Studies have demonstrated that reducing your salt intake can lower blood pressure in people with and without high blood pressure, according to a statement from the AHA.

People tend to turn more sensitive to sodium as they get older. In the same vein, their blood pressure is more prone to dropping when they cut back on salt in their later years.

Further, sodium could augment the risk for stroke even past its effect on blood pressure, according to research disclosed at the 2005 American Stroke Association International Conference.

The proclivity towards stroke was higher in people who consumed a higher amount of sodium, regardless of their blood pressure, reported researchers. The results also demonstrated that people who took in more than 4,000 milligrams of sodium a day almost doubled their risk of stroke compared with those getting 2,400 milligrams or less.

Are you sensitive to salt?

The reason sodium-sensitive people’s blood pressure reacts strongly to salt intake is because of sodium’s effect on blood volume. When you consume more salt, your blood pressure rises; and when you eat less salt, your blood pressure decreases.

Some researchers have estimated that about 25% of the American population with regular blood pressure is sensitive to sodium, while almost 50% of people with high blood pressure appear to be sodium-sensitive. The black population has shown a greater tendency to salt sensitivity than the white population, adds Thierry-Palmer.

5 steps to lowering your salt intake

Avoid processed foods

The Food Standards Agency of the UK estimates that about 75% of sodium intake comes from processed food. Some food companies have developed products with lower sodium, so make sure to check the sodium amounts listed on food labels. Eating mostly natural, whole foods will aid in keeping your sodium levels down, since only small amounts of sodium manifest naturally in foods.

Decrease your condiment consumption

Make sure to apply dressing to your sandwiches and burgers yourself. This way you can not only be in control of the quantity of condiments used, but you can also select those that are lower in calories, sodium, and fat.

Be wary of dressings and sauces

You may think that a bit of dressing or sauce won’t add that much more sodium to your meal. Think again. Take a look at some of the dressing offered at a popular fast food restaurant:
Creamy Southwest Dressing (71-gram serving): 1,060 milligrams sodium
Bacon Ranch Dressing (71-gram serving): 810 milligrams sodium
Asian Sesame Dressing (71-gram serving): 780 milligrams sodium

Use condiment alternatives

Buy a battery-operated pepper grinder and your favorite kind of salt-free herb and spice blend. Then keep them prominently displayed on your kitchen table to aid you in breaking the habit of adding salt to your food.

Pass up on fast food

Having a meal at a fast-food chain might be cheap and quick, but you pay the price in calories, fat and sodium. Most fast-food items are big on sodium, so opt for a home cooked meal instead.

REFERENCE: Elaine MaGee (2010) 5 Easy Ways to Cut Back on Salt Retrieved from: http://www.webmd.com/diet/features/5-easy-ways-to-cut-back-on-salt