Are New York’s High-Salt Menu Warnings Really Necessary?

The classic recipe for things to worry about while dining out during holiday season: fat, calories, alcohol. Now add salt.

Beginning today, many New York City restaurant menus will feature little black saltshaker icons next to items high in sodium chloride. The city is only requiring restaurants with 15 or more locations to display the glyph, but those who steer clear of chain establishments have little to be smug about.

For those of us used to scanning the menu for low-fat or low-calorie options, salt isn’t usually a primary consideration. Yet it’s a mainstay of low-fat and low-calorie staples like soups, sushi, and even salad (a quick Google search reveals that this writer’s beloved chicken kebab cobb salad with Greek tzatziki dressing clocks in at more than half the recommended daily allowance). “Many foods that are lower in fat or sugar are higher in salt to compensate,” says Bruce Lee, MD, director of the Global Obesity Prevention Center at Johns Hopkins University.

The average American eats 50 percent more than the recommended daily limit of 2,300 milligrams (approximately one teaspoon). While there’s some controversy surrounding this limit, excessive salt intake can lead to increased blood pressure and is a major risk factor for stroke and heart disease. It also causes bloating; we respond to high sodium intake by holding onto water in order to dilute the extra salt.

In addition to the obvious—allowing you to flag high-offender dishes as you scan the menu in real time—the new symbols may also manifest themselves as subconscious reminders when facing a festive holiday spread. Party season can be treacherous, as salt is everywhere—bread, cheese, even a glass of wine has trace amounts. “A good rule of thumb is to look for things that look like what they are supposed to be,” Dr. Lee advises. “A whole apple, a banana; if they look how they look when they come off the tree, then chances are they don’t have salt added.” Reach for fresh foods over anything that’s frozen or processed, and ask for sodium-laden sauces and dressings on the side.

Another hack: Load up on potassium, which offsets salt’s effects by lowering blood pressure, along with a diet rich in fruits, vegetables, and dairy products. Marissa Lippert, RD, a nutritionist and owner of Nourish Kitchen + Table in the West Village, has a day of air travel tomorrow and has already packed a sack of high-potassium clementines so she doesn’t resort to airport fast food. “Bloating is the worst. Citrus is your secret weapon,” she says—meaning that glittering party crop top is just one emergency speed-peel away.

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