Small amounts of sodium are important for controlling the fluid balance within cells, aiding the function of nerve impulses, and maintaining blood volume and blood pressure. However, too much sodium can have severe health ramifications including hypertension, stroke, osteoporosis, heart disease, kidney disease, water retention and congestive heart failure. The majority of Americans consume much more sodium than is considered healthy.
Recommended Daily Sodium Intake
The 2005 Dietary Guidelines for Americans recommends a daily sodium intake between 1,500 and 2,300 mg. This amounts to less than 1 tsp. of table salt a day. A healthy person can safely consume about 2,300mg of sodium; however, those who are at risk for heart disease or hypertension should only consume around 1,500mg of sodium. Unfortunately, the average American consumes 3,500mg of sodium or more a day. This is equivalent to five or more teaspoons of salt, nearly 20 times the recommended intake.
Sodium and Blood Pressure
A low-sodium diet is an important part of a heart-healthy diet. A diet containing large amounts of sodium can increase blood pressure and contribute to the development of hypertension. Hypertension can increase the risk of developing coronary heart disease, stroke, congestive heart failure and kidney disease. This is why it is important to keep blood pressure within a healthy range. Low-sodium diets can lower blood pressure and decrease the risk of developing hypertension in the future.
Benefits of a Low Sodium Diet
A low-sodium diet supports kidney health and aids in the prevention of osteoporosis and water retention. Since excess sodium is filtered through the kidneys, a high sodium diet can place extra stress on the kidneys. Excess sodium also absorbs water, which can lead to water retention and the swelling of the extremities and the chest. Swelling around the chest cavity can stress the organs and lead to shortness of breath.
Since calcium is often excreted with the excess sodium in urine, following a low-sodium diet can also help decrease the risk of women developing osteoporosis.
Sources of Sodium
Sodium is a naturally occurring element which can be found naturally in most foods. However, that majority of sodium is found in processed foods and salt. Sodium is often used in processed foods to enhance flavor and as a preservative. Roughly 75 percent of a diet's sodium comes from manufactured and processed foods, another 5 to 10 percent comes from the discretionary use of table salt. Table salt is a commonly used seasoning that is 40 percent sodium and 60 percent chloride.
DASH Diet
The Dietary Approaches to Stop Hypertension, or DASH diet, is a diet plan designed to treat and prevent hypertension. The DASH diet is a low-sodium diet that incorporates whole grains, fruits, vegetables, low-fat dairy products, and nutrients that are known to lower blood pressure such as calcium, potassium and magnesium. The standard DASH diet encourages 2,300 mg of sodium a day. However, the low-sodium version recommends a mere 1,500 mg of sodium a day. According to MayoClinic.com, following the DASH diet could drop blood pressure by 8 to 14 points in a matter of weeks, drastically reducing the health risks of hypertension.
Member Comments