Salt is sometimes considered the silent killer, since many don’t acknowledge the threat that exists from a high-sodium diet. Sodium intake should never exceed 2,300 milligrams daily for a normal diet. High blood pressure is a determining factor in limiting salt intake to no more than 1,700 milligrams a day. Excess-salt-consumption is a contributor in raising the incidence of heart attack and stroke, according to an article published at My Optimal Health Resource. Lower daily salt intake to 1,000 mg or below to limit vascular disease. People who eat regularly at fast food restaurants and prepare meals using processed and refined foods can consume between 3,500 to 5,000 mg per day, placing them at considerable risk for chronic vascular disease.

Obvious foods to avoid are those high in sodium, such as soy sauce, since just one spoonful contains around 900 milligrams of sodium; consequently adding it and other high-sodium sauces to your food may cause water retention, leaving your abdomen feeling watery and uncomfortable. Other less-obvious, high-sodium foods include canned vegetables and most pre-packaged cereals and snack food items. Always verify the sodium content, especially in frozen, prepared meals, which are usually loaded with sodium – even the ones that claim to be healthy.

Sodium, largely coming from the disproportionate amount of processed foods that many people eat, is killing millions around the globe. Scientists from the Harvard Medical School and the Harvard School of Public Health now believe that eating too much salt contributed to 2.3 million deaths from heart attacks, strokes and other heart-related diseases throughout the world in 2010, representing 15 percent of all deaths due to these causes. With a growing body of evidence positioned against the use of salt, many prefer to use natural, flavor-enhancing alternatives, such as paprika and saffron, to reduce salt cravings.

Sea salt and table salt contain comparable amounts of sodium by weight. However, sea salt naturally promotes the absorption of potassium, is effective in reducing inflammation in the respiratory system, and helps to build a strong immune system against viruses, allergies and other autoimmune disorders. To maximize the benefits of sea salt, add it to food after it has been removed from heating sources. Sea salt can reduce the need for insulin by helping to maintain proper sugar levels in the body, making the wonder salt an essential part of your diet if you are diabetic, or at risk for the disease. Be sure to include a small amount of iodized table salt in your diet, as sea salt doesn’t contain the mineral iodine, which is necessary for the formation of the thyroid hormone in the thyroid gland.