The body needs sodium to survive and function properly. However, too much can contribute to health problems. Many Americans consume more sodium than the daily recommended intake level. Learning to read food labels and finding different ways to prepare foods at home, can help to lower sodium intake to a healthier level. If you have concerns about sodium intake, consult with a physician before making any dietary changes.
Identification
Sodium plays an important role in maintaining overall health. It helps the nerves transmit impulses, it must be present for muscles to contract properly and it helps the body maintain fluid balance. Normally, when you consume too much sodium, the kidneys excrete it from the body through the urine. If levels get too high, your kidneys may not be able to keep up, warns the Harvard Medical School website. Everyone's sensitivity to salt is different, but those at highest risk of complications of too much salt are the elderly, African Americans, and people with hypertension, diabetes or chronic kidney disease.
Daily Recommended Amount
If you're healthy, you should consume no more than 2,300 mg of sodium a day, which is equal to about 1 tsp. of table salt. African Americans, individuals middle age and older and those with high blood pressure, kidney disease or diabetes should consume no more than 1,500mg of sodium a day, states MayoClinic.com. These are the upper limits and your physician may recommend less, depending your health and risk factors for disease.
Sources
Reducing sodium intake is not just about shaking less salt on food, it also means becoming an educated consumer and reading food labels. According to the American Heart Association, up to 75 percent of sodium comes from processed foods, which have salt added to them to preserve them. This includes canned goods, frozen foods, prepared mixes, luncheon meats, fermented foods, salad dressings and cheese products.
When reading food labels, look for the amount of sodium that is in each serving size and check for it on the ingredient list. Also be on the lookout for the terms soda, sodium bicarbonate, baking soda, monosodium glutamate, disodium phosphate, sodium alginate, sodium nitrate or nitrite, which all mean added salt. Some products simply list sodium as Na.
Warnings
Americans, on average, consume about 3,436mg of sodium daily; so most need to cut back. When the kidneys can no longer eliminate extra sodium from the body, the excess accumulates in the blood and causes fluid retention. This means that the heart has more fluid then normal to pump, which increases the workload. In addition, there is more pressure against the blood vessel walls, which means a rise in blood pressure. Over time, the kidneys can become overworked. All of this means an increased risk of heart disease or failure, heart attack, stroke and kidney disease or failure.
Prevention
To reduce sodium intake, look for foods that state that they are low sodium or have no salt added, and check the figures on the package. The American Heart Association states that sodium-free foods contain less than 5mg per serving; very low-sodium foods may have 35mg per serving; low-sodium products can have as much as 140mg per serving; reduced sodium means that the food's normal sodium level is reduced by 25 percent and if a product is unsalted, no salt added or without added salt, it means no sodium was added during processing, however it still contains the sodium that is a natural part of the food itself.
Restaurant foods also tend to be high in salt, so ask for less salt when ordering. At home, try cooking with herbs and spices or using lemon or lime to add flavor.
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