The effects of sodium on the diet can be profound. According to the Mayo Clinic, the vast majority of sodium in the American diet -- 77 percent -- comes from processed and prepared foods, and many of these foods may not even taste salty. "Sodium has become so pervasive in our food supply that it's difficult for the vast majority of Americans to stay within recommended limits," said Janelle Peralez Gunn, public health analyst with Center of Disease Control Division for Heart Disease and Stroke Prevention.
Effects of Processed Food
According to Dietary Guidelines for Americans, a healthy adult should not exceed 2,300 milligrams of sodium per day; a high-risk person with high blood pressure, kidney disease or diabetes should not exceed 1,500 mg. Per the CDC, adults in the United States average 3,466 mg per day -- "more than twice the current recommended limit for most Americans." Sodium can sneak into the diet, so monitor your sodium intake and know its source. Most of it comes from processed and prepared foods that are typically high in sodium, chloride and additives that contain sodium. Only 6 percent of the sodium in the typical American diet is added while cooking, 5 percent while eating, and 12 percent from natural sources. Processed foods include meats like bacon, ham, and sausage, canned soups and vegetables, and all fast foods.
Positive Effects
Sodium isn't all bad. According to the Mayo Clinic, sodium is vital to the body's performance. Sodium helps the body maintain its balance of fluids, transmit nerve impulses, and direct muscle movement. The kidneys control the amount of sodium stored by the body. When levels are low, the kidneys retain sodium and guard against heat prostration and sunstroke. When levels increase -- a precursor to high blood pressure -- excess sodium is eliminated through the urine. According to The Vitamin & Nutrition Center, sodium is a "vital component" of the nerves, keeps calcium and minerals soluble in the bloodstream, and stimulates the adrenal glands.
Blood Pressure Threats
Experts at the Centers for Disease Control state that less than 10 percent of U.S. adults limit their daily sodium intake to recommended levels. "The findings add to a growing body of observational research studies on Americans' excessive sodium consumption," the CDC said. Too much sodium can create high blood pressure, which can lead to heart disease, stroke, kidney disease and congestive heart failure. One in three U.S. adults has high blood pressure, the CDC said, "and an estimated 90 percent of U.S. adults will develop the disease in their lifetime." High blood pressure and stroke are the first and third leading causes of adult deaths in the U.S., and excess sodium intake is linked to water retention and the swelling associated with it -- edema.
References
- Center for Disease Control: CDC Survey Finds Nine in 10 U.S. Adults Consume Too Much Sodium
- American Stroke: Cutting Down on Salt and Sodium for People with Heart Failure
- Sixwise: Top 10 Worst Foods and 10 Healthier Alternatives
- The Washington Post: Is That Right? "Decreasing salt intake is advisable"
- Mayo Clinic: Sodium: How to tame your salt habit now
- The Vitamins & Nutrition Center: The Benefits of Sodium
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