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How much salt do you eat in a day?

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  • How much salt do you eat in a day?

    Primal for 1 week, but I'm still eating quite a bit of salt. I'd guess about twice the RDA every day. Today I used about a teaspoon of table salt (~2400mg sodium) and ate 12oz of bottled salsa (~2200mg sodium), plus maybe ~200mg from butter.

    I feel like overall I'm eating fairly healthy. Today I had:

    1lb of salmon
    6 servings of green leafy veggies
    8 large eggs
    12oz organic salsa
    2 tbsp butter
    1 tbsp coconut oil
    1oz of dark chocolate.

    So the only thing continuing to be wrong with my diet is the high sodium consumption, a vestige of my hot pocket days. My BP was 126/80 today, so not that bad really. It usually is in the 120s/80s.

    How much salt do you eat in a day, and is it working well for you?

  • #2
    I eat between probably 2,000 - 3,000 mgs of sodium a day, mostly from fermented foods.

    But really, it's more about being able to keep your potassium to sodium ratio in check. I've heard recommendations of 3:1 so, if you consume 2,000 mg of sodium then you should be shooting for ~6,000 mg of potassium give or take a little.
    "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

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    • #3
      I've never had high blood pressure and low bp is much more of a concern.
      F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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      • #4
        I do not add salt to anything right now. Period. Sure, stuff has sodium in it but I don't intentionally add table salt for a couple of medical reasons (one including a super-excessive intake of sodium that left me 95% paralyzed for several hours and my heart nearly stopped beating in the ER).
        -Ryan Mercer my blog and Genco Peptides my small biz

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        • #5
          I eat a lot of fermented Japanese and Korean stuff so I think I consume 4-5k sodium daily. I'm not concerned about it in the least. My normal bp is 90/60 to 100/70 range.
          F 28/5'4/100 lbs

          "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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          • #6
            It seems that salt has been wrongly villified, just like fat. Here's a post in a series that Chris Kresser wrote a while ago:
            Shaking Up The Salt Myth: Healthy Salt Recommendations

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            • #7
              Originally posted by yodiewan View Post
              It seems that salt has been wrongly villified, just like fat. Here's a post in a series that Chris Kresser wrote a while ago:
              Shaking Up The Salt Myth: Healthy Salt Recommendations
              Exactly, who cares? I sprinkle salt on my food royally.

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              • #8
                Originally posted by paleo-bunny View Post
                I've never had high blood pressure and low bp is much more of a concern.
                I'm in the same position with low BP. I had to add salt to my diet. I have no clue how much salt I eat, but I no longer eat processed food and I typically don't add salt while cooking so my guess is very little.

                Himalayan pink salt and celtic sea salt. Yum.

                Make your own salsa if you are going to eat it en masse. Tastes better. Less sodium.
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                • #9
                  Originally posted by yodiewan View Post
                  It seems that salt has been wrongly villified, just like fat. Here's a post in a series that Chris Kresser wrote a while ago:
                  Shaking Up The Salt Myth: Healthy Salt Recommendations
                  Yeah, I was planning to link to this when I saw the thread title. +1

                  To answer the question, as much as I can, within reason. Cutting out all packaged, processed, boxed, and bagged foods also means cutting out a ton of sources of salt. I use the pink stuff from the Himalayas.
                  The Champagne of Beards

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                  • #10
                    I am of Indian origin, and a lot of our dishes (meat and otherwise) are primal friendly. I always thought I was a good cook, until my mom visited this summer (of course!). The seemingly "extra" salt made all the food more delicious. I always undersalted, and then was so unhappy with how the meal tasted.

                    Dont get me wrong. I hate salty food. It has to be just right (for your palate). Also, for me, eating appropriately salted food has diminished my craving for sugar/ sweet stuff.

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                    • #11
                      i eat salt until it is too salty.

                      unless you know you are that 3% of mankind that has the salt dysfunction. eat up
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                      • #12
                        i used to really crave salty food and used to add (pure sea) salt to a lot of my food. I actually just noticed today that I don't do that any longer - not sure whether I had some kind of deficiency that has now been fixed, or what. Either way, I'm not overly concerned about salt consumption.

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                        • #13
                          Salt has been important for indigenous ancestors to consume. The Incas cherished it. I'm not clear how much they consumed though. I have began adding back in SEA SALT and PINK HIMALYAN SALT. Salt that has the pink tone to it. Since I don't eat any store processed foods, I add salt as much as I want. I sprinkle some on my fish/meat and tubers.

                          Honestly tho, some foods I prefer to eat without salt. I feel that salt takes away from their natural flavor which I enjoy so much lol. Sometimes I prefer to eat my sweet potatoes without salt, i love their plain sweet flavor. But I have been adding it back in to see how I do.
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                          • #14
                            I eat this salt: Sea Salt & Bath Salts - SaltWorks And I eat as much as I want.

                            We have a 25 lb bag sitting in our pantry right now.

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                            • #15
                              I don't add salt to my food when it's on the table, but I do use kosher salt (along with many.....MANY....other spices and seasonings) while cooking and when making fermented veggies. Never really bothered adding up how much though. When all is said and done, I guess I fall somewhere between 1,000-3,000 mg of sodium a day...maybe.

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