It is important to have a proper balance of salt (sodium chloride) in one’s diet. Sodium, which is 40 percent of salt, is essential to life because it regulates the fluid balance of cells and plasma. Too little sodium in the body can result in dehydration because the cells are unable to retain water. On the other hand, too much sodium may increase the risk of high blood pressure (hypertension). Also, certain groups of people are higher risk for certain conditions if their salt consumption is too high. Overweight people who eat too much salt are at greater risk of heart disease or stroke and people with high blood pressure are at greater risk of damaging their kidneys.

The body only requires about half a gram of sodium per day, and the American Heart Association recommends that people consume no more than 2.3 grams (about 1 teaspoon of salt per day). However, the average American consumes at least nine grams of sodium per day, with many Americans eating 6 to 18 grams on a daily basis. Therefore, most Americans need to reduce their salt intake. Strategies for reducing salt/sodium intake can include eating more fresh fruits and vegetables, avoiding processed foods and salty snacks and cooking with little or no salt.

Lifestyle changes, including dietary adjustments, can help prevent or delay medical conditions such as high blood pressure. Some studies have suggested that reducing salt intake can reduce an individual’s risk of developing heart disease by up to 25 percent. In turn, lowering and maintaining normal blood pressure and decrease the risk of heart-related conditions.