Food contains a variety of nutrients and elements that can help promote good health. Many types of food also contain ingredients that, especially in excess quantities, can lead to illness. The U.S. Department of Health and Human Services advises that most Americans consume more salt than they require. Too much of this common food additive may result in serious medical conditions. Reducing salt intake, as well as eating foods high in potassium, may help reduce your risk of developing certain illnesses.
Health Conditions
While table salt, also known as sodium chloride, enhances the flavor of many foods, consuming too much can cause health problems. Limiting your intake of this mineral may help reduce your risk of developing high blood pressure, kidney damage, congestive heart failure and heart disease.
Sodium
Sodium helps your body maintain its fluid balance. Although your body requires some of this nutrient, too much may pose a hazard to your health. While many natural foods contain small amounts of sodium, processed foods may contain large quantities. Manufacturers use this ingredient to preserve food and add flavor. The U.S. Department of Agriculture advises you to limit your sodium intake to no more than 2,330 mg each day.
Potassium Requirements
Like sodium, potassium helps to regulate many body functions, including fluid balance, blood pressure, nerve impulses and muscle contractions. This mineral can help counteract some of sodium's negative health effects. According to the Department of Health and Human Services, adults should consume about 4,700 mg of potassium per day.
Food Labels
Check food labels on packaged foods to determine the amount of sodium and potassium they contain. While federal regulations require the amount of sodium to be listed on food labels, certain foods may not list the amount of potassium they contain. In addition to checking the labels on canned soups and vegetables, examine labels on dairy products, cereals and breads to expose hidden sources of added sodium.
Nutritious Choices
Unlike processed foods, natural foods seldom contain excess amounts of sodium. Consume fresh produce, whole grains and nuts. Avoid adding salt to your food by substituting flavorful herbs, such as garlic and pepper, to your dishes. Fresh foods that provide plenty of potassium include carrots, spinach, grapes and oranges. Other good sources of potassium include salt substitutes and seasoning mixes.
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