A new study published in the Journal of the American Heart Association reveals that nearly all adults in the U.S. consume more sodium (salt) than recommended. However, the sources of sodium vary across different racial and ethnic groups, suggesting a need for tailored advice on sodium intake.
Excessive sodium consumption can increase the risk of high blood pressure and heart disease. The average U.S. adult consumes about 3,400 mg of sodium daily, mostly from processed foods like pizza, tacos, cold cuts, canned soup, and bread. For example, a 6-inch Italian sub sandwich can contain around 3,110 mg of sodium.
The American Heart Association advises a daily sodium intake of no more than 2,300 mg—about one teaspoon of salt. For those with high blood pressure, the recommended intake is even lower: 1,500 mg per day. Reducing sodium by just 1,000 mg daily can improve blood pressure and overall heart health.
Sodium reduction is also a key strategy for preventing chronic diseases like kidney disease, according to the World Health Organization.
Key Findings from the Study
The study, led by Jessica Cheng, Ph.D., a postdoctoral research fellow at Harvard T.H. Chan School of Public Health, analyzed data from the National Health and Nutrition Examination Survey (NHANES) 2017-2020. Researchers looked at how sodium intake differs by race and ethnicity.
Here are some key findings:
- Pizza, soup, and chicken were top sources of sodium across all racial and ethnic groups.
- For Asian American adults, four culturally specific foods accounted for more than 14% of their daily sodium intake: soy-based condiments (such as soy sauce), fish, fried rice, and stir-fried dishes.
- Mexican American adults consumed high amounts of sodium from foods like enchiladas, tamales, and burritos.
- Among Black adults, chicken patties, nuggets, and tenders were major sources of sodium.
The study also found that Black adults were more likely to attempt lowering their sodium intake compared to white adults (67% vs. 44%). They were also more likely to receive advice from doctors to reduce sodium.
Asian Americans were most likely to use salt in cooking but least likely to use it at the table. Additionally, the study questioned the long-held assumption that Asian Americans add salt to rice. Removing this assumption lowered their estimated sodium intake by approximately 325 mg per day.
Re-evaluating Sodium Intake Among Asian Americans
Cheng pointed out that past research might have overestimated sodium intake among Asian Americans by assuming salt was added to rice. “Not all Asian cultures add salt to rice,” she said. “If they don’t, their sodium intake is lower than previously thought, making them among the groups with the lowest intake.”
Tips for Reducing Sodium Intake
Cheng emphasized that reducing sodium intake is beneficial for everyone, and it doesn’t have to be difficult. She suggested increasing potassium-rich foods like vegetables, which can help lower blood pressure. “You don’t have to give up pizza,” she said. “Just eat it less often or make a homemade version with low-sodium ingredients.”
She also recommended using salt substitutes, which are often made with potassium. Despite their availability, fewer than 4% of U.S. adults use them. Cheng advised people to consult with a healthcare professional before switching to salt substitutes, especially if they have kidney issues.
Expert Opinion on Sodium Reduction
Dr. Stephen P. Juraschek, an expert at the American Heart Association, highlighted the importance of understanding sodium consumption across different cultural groups. “This study raises awareness of how sodium is consumed differently across cultural groups in the U.S.,” said Juraschek, who was not involved in the study. “This knowledge is crucial for healthcare professionals helping patients reduce sodium intake.”
Study Limitations
While the study offers valuable insights, there were some limitations. Participants self-reported their dietary habits, which can sometimes be inaccurate. For example, people may struggle to estimate portion sizes or forget to include certain foods like condiments. Additionally, the study didn’t analyze specific subgroups within the Asian American or Hispanic populations.
Study Design
The research analyzed data from the NHANES 2017-2020 dataset, which is representative of the U.S. population. Dietary information was collected using a 24-hour recall method, where participants reported the foods they ate in the previous day. Participants also provided information on how often they used salt while cooking and at the table.
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