Adding salt may subtract years of life
Salt is a common seasoning used to enhance the flavor of food. But salt we add accounts for only about 15% of what's consumed by most Americans; processed foods contribute a significant amount.
However, adding salt at the table may be more problematic for health and longevity than we realized. A new study published in the European Heart Journal in July found that those who always add salt to food have a 28% increased risk of dying compared with those who never or rarely add salt. The researchers also found that those who always add salt have a lower life expectancy. This means that at age 50, 1.5 years and 2.28 years were deducted from the life expectancy of women and men, respectively, who always add salt to their food. On the bright side, the researchers found that the risks seemed to be slightly reduced in those who consumed the highest amounts of fruit and vegetables. Fruit and vegetables are rich in potassium, which is protective, and consuming them is associated with a lower risk of premature death.
While this was a large study, it did have some limitations. More research is needed to determine if adding salt to food causes immature death or is merely associated with it, possibly due to factors like socioeconomic status or an unhealthy lifestyle. In the meantime, there is little to no downside to taking a closer look at one's food salting habits. Here are six easy strategies to help reduce your consumption.
Add salt-free herbs, spices and aromatics to boost flavor when cooking without the salt. Examples include garlic, onion, fennel, lemon juice, vinegar, rosemary, cilantro, dill, turmeric, black pepper and cumin.
Opt for fresh meat and seafood instead of cured, salted, smoked and processed meats and fish.
Choose fresh, frozen and canned vegetables with no added salt.
Compare the sodium content on the label of packaged foods to choose items lower in sodium. Look for labels indicating “low sodium” and “reduced sodium” content.
When dining out, ask that no salt be added to your meal.
Reduce the amount of salt used in recipes and avoid added salt at the table, especially before tasting the food first.
Because this was the first published study on the relationship between adding salt to foods and premature death (defined as death before age 75) from all causes, more studies are needed to confirm and validate the results in other populations.