Most of the sodium in our diet comes from sodium chloride or salt as it is more commonly known; but before we delve into the ‘how much is too much’ debate, let’s begin with the ‘what’ and ‘why’.

Sodium is an essential nutrient, without it our bodies would simply not function – it regulates our blood volume, blood pressure and pH levels. We require a minimum of 500 milligrams each day. For many years the general consensus has been to limit our intake of sodium, because it can lead to increased blood pressure which is often a trigger for heart problems and strokes. Ideal quantities vary: the United States Department of Agriculture (USDA) recommends 2300 mg per day, the American Heart Association (AHA) recommends 1500 mg per day, while the Academy of Nutrition and Dietetics (AND eatright.org) and the American Diabetes Association (ADA) straddle the fence recommending between 1500 mg and 2300 mg.

The salt we add to our food is made up of 40% sodium and 60% chloride. If the daily recommendation of sodium is 1500 mg per day, it equates to a ¾ teaspoon of salt per day; and if it’s increased to 2300mg per day, it equates to one teaspoon of salt per day – doesn’t seem a lot does it?

As with many things – think saturated fat warnings or telling us to consume at least half our daily calories as carbohydrates – the health authorities may be getting it wrong. According to Authority Nutrition, an independent website dedicated to writing articles about nutrition and health issues (all backed up by scientific evidence), the risk of salt restriction can be quite harmful. According to ‘The Salt Myth – How Much Sodium Should You Eat Per Day?’ low sodium diets produced the following worrisome results:

• Increased LDL and Triglycerides: In a massive review, low sodium diets were found to cause an increase in LDL (the “bad” cholesterol) by 4.6% and an increase in triglycerides by 5.9%.
• Insulin resistance: In one study, just 7 days on a low sodium diet increased insulin resistance, a leading cause of obesity, diabetes and metabolic syndrome.
• Type II Diabetes: A study found that in patients with type II diabetes, less sodium was associated with an increased risk of death.
• Hyponatremia: In athletes, a low sodium intake can cause hyponatremia, a sodium deficiency which can be very dangerous.

So how much is too much? Well as with many things in life, moderation is the key – neither too much nor too little. Unless you’re under strict doctor’s orders, add enough salt to make your food more flavourful; think about trying sea salt or Himalayan pink salt (unrefined salt is always more beneficial) and that really is that. So go ahead and add a decent sprinkle of salt to your steak … you’re welcome.