Sodium is one of the body's three main electrolytes. While sodium is responsible for many important functions in the body, it is only needed in small amounts. Most Americans consume more than enough sodium daily because high-sodium foods are convenient. However, a high-sodium diet may lead to a number of health complications. Simple diet and lifestyle changes can help reduce dietary sodium.
Function of Sodium
Sodium primarily maintains the water balance within the body's cells and tissues; controls the acid-base balance of the blood and body fluids; regulates blood pressure and blood volume; and helps transmit impulses for proper muscle contraction and nerve function. While excess sodium is excreted by the kidneys in the urine, it may lead to water retention or edema.
4-Gram Sodium Diet
The Colorado State University Extension reports that, under ideal conditions, the minimum sodium requirement is 1,500 mg of sodium per day. This is less than 1 tsp. of salt. The maximum level of sodium suggested is 2,300 mg each day. However, on average, American men consume between 3,100 and 4,700 mg of sodium per day, while women take in between 2,300 and 3,100 mg per day. Therefore, a daily intake of 4 g of sodium--or 4,000 mg--is excessively high. It is a very unhealthy diet which strains the body.
Sources of Sodium
There are three main sources of sodium in the diet, reports MayoClinic.com. The majority of dietary sodium comes from processed and prepared foods including high fat convenience foods; high calorie snack foods; packaged cookies and cakes; boxed meals and frozen dinners; refined white flour, bread and pasta; and processed meat. Salt use during cooking, at the table and in condiments is another source of dietary sodium. In addition, foods such as dairy products, meat, shellfish and even some vegetables contain natural sodium. While the sodium is not excessive in these foods, consuming them in addition to other salt sources increases overall intake.
Tips to Reduce Sodium
To reduce your sodium intake, purchase fresh, frozen or canned "no added salt" fruits and vegetables; use fresh fish, poultry and lean meat in place of canned, smoked or processed meat; and limit cured foods and condiments such as bacon, soy sauce and mustard. Limiting convenience and prepackaged foods will also lower dietary salt. Rinsing canned foods will remove some of the sodium. Cook with fresh foods and add herbs and spices rather than salt during cooking and at the table.
The DASH Diet
One method to reduce sodium intake so that it is closer to the recommended levels is by following the DASH diet--"Dietary Approaches to Stop Hypertension." The National Heart, Lung and Blood Institute sponsored this heart-healthy diet's studies. It is a diet low in saturated fat, cholesterol, sodium and total fat and emphasizes the consumption of fruits, vegetables and low-fat dairy products. It also includes whole grain products, fish, poultry and nuts. Red meat, sweets and sugar-containing beverages are reduced. This eating plan is rich in magnesium, potassium and calcium in addition to protein and fiber.
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