After many years of study, researchers now say that sodium may influence the blood pressure and heart health of some people more than others.

They’re also questioning how the amount of sodium/salt affects you consume raises your risk of stomach cancer and osteoporosis, or “brittle bones.”

So how much salt should you consume? The federal government’s 2005 Dietary Guidelines advisory committee recommends we limit dietary sodium to no more than 2,300 milligrams a day. But the panel of experts noted that some people are seemingly more sensitive to sodium’s effect on blood pressure.

Given that concern, "higher risk" people - those already with high blood pressure, African Americans, and middle-aged and older adults - are encouraged to limit sodium to 1,500 milligrams or less per day.

However, Americans are consuming more sodium that those figures. A health and nutrition survey from 2001-2002 found that Americans on average take in about 3,300 milligrams of salt a day.

In fact, 97 percent of the population – virtually everybody – consume more than 1,500 milligrams a day.

So from where do we get all of this sodium?

Cooking and table salt account for only 5 to 10 percent of your average sodium consumption. To bring our sodium levels to the recommended levels, we should aim to reduce our sodium intake from processed foods by choosing low-sodium versions or simply using less processed food.

Potassium’s role

The questions of how much to reduce sodium to control or prevent high blood pressure relates to the level of potassium in our healthy eating. In general, researchers agree that high potassium intake lowers the risk of high blood pressure.

In studies of the federal government's recommended DASH diet (Dietary Alternatives to Stop Hypertension), for example, when people raised potassium consumption, along with other healthful plant compounds, by including seven to 10 servings of fruits and vegetables every day and a serving of nuts, seeds or legumes most days, blood pressure was much less affected by sodium intake. 

The potassium goals set in the DASH diet – 4,700 milligrams per day – is the current recommendations for adults. Only 10 percent of men and one percent of women meet this goal.

Some researchers suggest that recommendations to limit sodium should focus on people that it affects most strongly, with the emphasis for most people on increasing potassium.

Research also suggests that reaching and maintaining a healthy weight may be as important to blood pressure control as sodium intake.

Will limiting sodium reduce risk of stomach cancer?

Meanwhile, studies with people around the world clearly link stomach cancer with high sodium consumption, usually associated with salt-preserved meats and fish. In recent years, studies have identified the bacteria Helicobacter pylori as a likely cause of many cases of stomach cancer.

If limiting sodium does reduce stomach cancer risk, some suggest that moderate reduction might be enough.

Researchers are also looking at sodium's possible association with osteoporosis, bone-thinning that dramatically raises the risk of fractures, especially in the elderly. Studies have found that high sodium consumption increases calcium excretion in the urine, which may cause blood levels of calcium to drop.

Among other functions, calcium forms and maintains bone strength. If calcium levels become too low, your body may pull the mineral from bones to maintain a safe calcium blood level.

However, research suggests that urinary calcium loss could also be related to how little potassium we consume. When diets contain the recommended level of potassium, sodium reportedly has less effect on urinary calcium loss.

So what’s the bottom line?

A plant-based diet high in fruits and vegetables and low in high-sodium processed foods may reduce risk of high blood pressure, osteoporosis and stomach cancer, whether due to reduced sodium or other influences.

Add weight control and you’ve got a picture of good nutrition.

This article was written by Karen Collins, a noted nutritionist and registered dietitian, whose columns appear on websites like Nubella News and MSNBC.com, and in newspapers throughout the country. She serves as nutrition advisor to the American Institute for Cancer Research.

Source: American Institute for Cancer Research
Reference: Nutrition Notes

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