Sodium is an essential part of your diet. Even though everyone needs it, most people get too much sodium in their diet due to the amount of salt consumed. It's important to know the guidelines for sodium intake since ingesting too much of this substance can lead to serious health risks.
Guidelines
The U.S. Department of Health and Human Services recommends that most people limit their consumption of sodium to 2,300 mg per day. This is equivalent to about 1 tsp. of salt. Certain people who are at risk for high blood pressure should consume less than 1,500 mg per day. The individuals in this group include blacks, adults who are middle-aged or older and those with hypertension.
Benefits
Although sodium should be limited in any person's diet, it is necessary for some essential body functions. Penn State's Milton S. Hershey Medical Center explains that sodium is an electrolyte that is needed by the body for proper nerve and muscle function. It also helps to regulate blood pressure.
Warning
High amounts of sodium lead to high blood pressure levels, says the U.S. Department of Health and Human Services. Continuous high blood pressure levels can lead to other health complications, such as stroke, kidney disease, heart failure and heart disease.
On the other hand, those who continually receive too little sodium in their diet are susceptible to hyponatremia, says the Hershey Medical Center. This condition is marked by confusion, lethargy and nausea and, if severe, can lead to death.
Prevention
There are several ways to reduce the amount of sodium in your diet. The easiest way to reduce sodium intake is to limit the amount of salt that is ingested, says the U.S. Department of Health and Human Services. Because about 77 percent of a person's sodium intake comes from processed foods, eating fresh foods is an effective way to reduce sodium in your diet. The National Heart Lung and Blood Institute suggests eating fresh fish, poultry and lean meat to minimize sodium intake. Other salt-free seasonings and spices can also be used as a replacement for salt.
Considerations
Food labels are an excellent source of information about a product's sodium content. Keep in mind that similar products may vary greatly in their sodium content. The U.S. Department of Health and Human Services reminds consumers that one can of tomato soup may contain 700 mg of sodium, while another contains 1,100 mg. Choose products that are low in sodium to ensure that you do not exceed the recommended daily amount.
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