5 Things You Need to Know About Sodium
1. Some Sodium Is Vital
Although Americans hear the message that sodium is bad for health, sodium is an essential mineral that plays a vital role in the body. Our body is very efficient at absorbing sodium, unlike some of the other major minerals. The body uses sodium to transmit nerve impulses. Sodium is also key in regulating fluid balance in our bodies. American diets contain so much sodium that deficiencies are unlikely. However, if you lose more than 5 lbs. of body weight through perspiration, you might require sodium supplementation.
2. The Blood Pressure Connection
Patients with hypertension (or high blood pressure) may wonder about the effects of sodium in the diet. In fact, a restricted-sodium diet is effective in reducing blood pressure in only about one third to one half of all hypertensive patients. If the doctor recommends a sodium-restricted diet for mild hypertension, patients must limit their sodium intake to 1.5 to 2.5g of sodium per day, which equates to 4 to 6g of salt. Even in patients not considered salt-sensitive, this reduction may enhance the efficacy of antihypertensive medications.
3. Hidden Sources of Sodium
You can find sodium in many more places than in common table salt. In fact, table salt is comprised of only 40 percent sodium; the rest is chloride. Individuals watching their sodium intake should realize that high-protein foods naturally contain the most sodium, followed by vegetables. Fruits contain the least amount of sodium. Foods considered salty, such as salted nuts and chips, are high in sodium. Less obvious high-sodium foods include packaged baking mixes, canned soups, deli meats and frozen dinners.
4. Salt-Free Is a Misnomer
Patients on a restricted sodium diet may believe they can freely consume a food labeled as "salt-free." However, foods can contain sodium in other additives that manufacturers use in processing, so patients must read the nutrition label closely to ensure they are counting sodium, not salt grams. For example, disodium phosphate is a common additive in cereal, cheese and bottled drinks. Sodium proprionate is common in breads. Ice cream, which is the last food we think of as salty, can contain sodium alginate, sodium pectinate and sodium caseinate.
5. Sodium-Restricted Diets
If the doctor prescribes a sodium-restricted diet, he will suggest one of four levels of restriction. For a mild sodium diet, patients stop salting their foods at the table and eliminate foods high in sodium to keep their intake below 3g per day. A moderate sodium restriction, under 1g per day, means patients must avoid canned or processed foods. A strict sodium restriction limits the patient to 500mg per day, and requires the assistance of a dietitian to plan. Severe sodium restrictions, under 300mg per day, necessitate eliminating foods naturally high in sodium, such as milk.
Member Comments
by holmanra2 on July 28, 2009 at 10:43 AM
A very helpful article, except few of us carry around metric scales to determine what 4 to 6 grams actually looks like. It would be so helpful if articles like this also provided more informal indicators, such as equating 4 to 6 grams of sodium to 1/2 Tbsp. or other more accessible comparisons.
by KatieLeifeld on July 28, 2009 at 2:54 PM
I completely agree with Holmanra2 - for the average person, how much sodium should I be getting in a typical day?
by mistressk on July 28, 2009 at 4:20 PM
6g of salt = approx. 1 teaspoon, which contains ~2,400mg of sodium, coincidentally, the recommended daily allowance for an "average" person per the US dept of health - the UK recommends under 1,500mg.
google is your friend.
by soyaedamame21 on July 28, 2009 at 1:20 PM
Re: point number 5. The author calls doctors "he". The author needs to update his or her personal pronouns! Hello!
by Garribaldi on July 28, 2009 at 2:30 PM
Please.....in response to soyaedamame21.... I think we all know that broads can be doctors too.
by cmbdoc on July 29, 2009 at 8:45 AM
I take strong exception to the statement "a restricted-sodium diet is effective in reducing blood pressure in only about one third to one half of all hypertensive patients." In fact all patients with hypertension, with or without heart failure, will benefit from salt restriction. Salt is in everything, much like high fructose corn syrup. Food manufacturers know we like salt, fat and sugar, and they want to sell us as much food as possible, so..... Modern diets contain 5x as much sodium as Paleolithic diets, and 1/5 as much potassium. If you have had hypertension for only a year or two, a low salt diet will have a more immediate effect than if you have had poorly controlled hypertension for many years. But every patient will benefit. In time, most will be able to reduce the dose or number of medications they take. It is true that other factors contribute to elevated blood pressure. Obesity is an increasing common factor. Weight loss is vital to BP control. Stress is very important and often neglected. Hyper =too much tension. Duh. If going to the doctor to have your BP checked is stressful, or your life is very stressful, then less salt in your diet will not be manifest as lower BP right away. Continue the low salt because at least that is one factor taken off the table. Learn to meditate, join a yoga class, take long walks in the woods with your dog, take the train instead of bumper to bumper commuting, send your teenagers to grandma's, etc. Do what it takes to lower your stress or even the pills won't bring your BP down. Whenever you have your BP taken, at home or at the doctor's office, do this simple meditation. Breathe as slowly as possible for a few minutes before and while your BP is being checked. At the doctor's office be seated in a chair, feet on the floor, in your clothes, and before you have had to wait ½ hour freezing in a paper gown up on the table.
by holmanra2 on July 29, 2009 at 9:00 AM
Thanks to mistressk for the response. Ironically, I found the same equivalency in another article at the the livestrong site. A teasopoon of salt translates into something I understand, and more important, that I can act on.