DO NOT TAKE THESE WARNINGS WITH A GRAIN OF SALT!

Oct 27, 2021
The Food and Drug Administration (FDA) recently warned us that we are eating too much salt, but has only recommended that we reduce the amount of sodium in our diets. In short, we are drowning in a sea of salt and we need our own lifeboats to save ourselves. Five years ago (2016) the FDA issued a draft guidance that set our daily sodium intake at 2300 milligrams, about 1 teaspoon of salt/day. While accepting this guideline from the FDA, the American Heart Association (AHA) recommended that people at high risk of hypertension (high blood pressure) should aim for 1500 milligrams/day. Perhaps in a bow to the reality of our typical high sodium diets brought on mostly by what we eat from a salt-obsessed food industry (70% of the sodium we consume comes from added salt in foods we buy in stores and restaurants), the FDA now is seeking to lower our daily sodium consumption from about 3400 milligrams (mg) to 3000 mg/day, about a 12% reduction over the next 2-3 years.

The AHA immediately challenged the FDA's new guidance by calling the FDA's action a "step forward" but "not low enough", calling for them to strongly recommend a 2300 mg/day maximum. They contend this would prevent almost 1/2 million new cases of cardiovascular disease and save $40 billion in health-care costs over a 20-year period. Will this new guideline work? Janet Woodcock, Acting Director of the FDA, believes it will and said the FDA will closely monitor the actions of industry and "if needed, additional action might be taken by the agency." Food critics, such as noted author and nutrition researcher, Marion Nestle have savaged the FDA's recommendation stating, "The first issue is that this is voluntary. Food companies don't have to pay any attention to it at all!" 

As I have pointed out in my new book, MURDER, INC.: HOW UNREGULATED INDUSTRY KILLS OR INJURES THOUSANDS OF AMERICANS EVERY YEAR...AND WHAT YOU CAN DO ABOUT IT!, the food industry will not voluntarily assume the expense of discontinuing a successful food product or changing the industrial processes needed to reduce the amount of sodium in their food products, once again choosing profits over safety. The FDA must be more aggressive in mandating, not recommending, limits on salt in foods and then requiring, just as they did with sugar, a more transparent label so the public can actually understand what they are eating.

Since I am somewhat doubtful the FDA will ever adopt sodium mandates, at least in the near future, I believe we have to take action ourselves to protect ourselves and our families. Apparently the FDA agrees because Susan Mayne, who directs the FDA's Center for Food Safety and Applied Nutrition, has said, "We're really relying on the public to ask for these (low-sodium foods) and be positive about them because that will help drive us toward a healthier food supply." In other words, the FDA has told us we are on our own! The trouble with this advice is that sodium is found in virtually everything we eat or drink, and most of us aren't trained in nutrition and food safety. As Yogi Berra used to say, "I don't know what I don't know!" For that reason, as The Warnings Doctor, I will identify at least some of the foods you may want to limit in your diet due to their very high sodium content. I do so with the caveat that we all need sodium in our diet as necessary electrolytes that help balance the fluids in our body as well as playing a key role in normal nerve and muscle function. The challenge we face, especially if we have high blood pressure, is to avoid excessive amounts of sodium, such as that found in the following foods:

  1. Shrimp. A 3-ounce serving of frozen shrimp has 800 mg of sodium, about 1/3 of your daily minimum; fresh shrimp, however, has only 100 mg of sodium for the same amount.
  2. Soup. Canned or restaurant soups have at least 700-800 mg/one cup serving. Most restaurant servings are at least 2 cups. Buy only low sodium soups and avoid them at a restaurant.
  3. Ham. A 3-ounce serving of ham has almost 1200 mg of sodium, and most people eat at least a 6-ounce serving, thus consuming their daily recommended intake of sodium in just one serving of ham. The same could be said for most cold cuts and salami even has almost 1000 mg of sodium in only a 2-ounce serving...and that's without the bread!
  4. Bread. Most white breads (e.g., Pepperidge Farms Hearty White Bread) have about 1400 mg/2 slice serving. This means that every slice of bread has as much salt as a small bag of potato chips. If you're still doing the math with me and want a salami sandwich on white bread, with 4-ounces of salami, an average serving, you will consume 3400 mg of sodium...and that's not including the 200 mg for the mustard!
  5. Pizza. Depending on what ingredients you put on your pizza, an average slice of pizza from a restaurant has about 1000 mg of sodium; it's slightly less if your buy a frozen pizza and cook it at home...about 800 mg. Since most of us eat 3 slices at a time, we have equaled or more than exceeded our daily limit of sodium...and that's in addition to the sugar in a slice of pizza, which is the equivalent to the amount found in an oreo cookie.
  6. Salad Dressing. Most commercially available salad dressings have an average of 500-600 mg of sodium/2 tablespoon serving. If you look hard, you may find low sodium dressings, but an easier solution is to use olive oil and vinegar, both of which are virtually sodium free.
  7. Processed Cheese. American cheese and Velveeta are the best sellers in this category and can have as much as 1000 mg/serving of just two slices. A better option is to buy lower sodium natural cheeses such as swiss, mozzarella, goat and ricotta which can have as little as 1/4 that amount.
  8. Sauces. The grand champion of sauces is Soy Sauce which has a whopping 1000 mg of sodium/2 tablespoon serving. Barbecue sauce and tomato sauce are not far behind with almost 800 mg/typical serving. Obviously, the low sodium options of these sauces would be preferable.
  9. Hot Dogs and Other Processed Meats. Just one hot dog can have as much as 1300-1400 mg of sodium with similar numbers found in other processed meats such as bratwurst and sausages. Avoiding these foods is the best solution.
  10. Bagels. One bagel has between 400-600 mg of sodium, depending on its flavor. As a Jew this might be heresy, but I am reserving bagels for a once a year treat when I break my Yom Kippur fast.
You can learn more about this topic on my podcast, EXPOSED! In the episode, "Salt Wars: The Battle Over the Biggest Killer in the American Diet / Interview with Michael Jacobson, Ph.D.," we pull back the curtain on salt to reveal essential health, nutrition, and food safety tips to help keep you and your loved ones safe.  

My list could go on, but this should give you a good head start on lowering the amount of sodium in your diet. Your heart will thank you even if your taste buds will take a little time to adjust.

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