Sodium occurs naturally in a variety of foods, including some types of fruit and vegetables. Table salt is another source of sodium, consisting of 40 percent sodium and 60 percent chloride, according to the Colorado State University Extension. However, the bulk of sodium in the American diet typically comes from processed foods. As a result, reading food labels is an important factor in managing your sodium intake.
Significance
Most Americans consume too much sodium, putting them at risk for high blood pressure, according to the U.S. Department of Agriculture. High blood pressure can be a precursor to cardiovascular disease, as well as stroke and congestive heart failure. Since food labels must disclose sodium content, you can easily track sodium in packaged foods.
Recommendations
Although the maximum recommended intake of sodium is 2300 mg, the American Heart Association recommends that adults limit salt intake to less than 1500 mg per day for optimal heart health. One teaspoon of salt provides about 2400 mg of sodium. Different types of salt, including regular table salt, sea salt and kosher salt, provide comparable amounts of sodium, according to the National Heart, Lung and Blood Institute.
Label Claims
To make claims such as "low in sodium," "no salt added" and "lightly salted," manufacturers must meet specific guidelines as outlined by the U.S. Food and Drug Administration. For example, a food that has no added salt may have ingredients that naturally contain sodium and therefore must declare "not a sodium-free food" on the label. On the other hand, you're not likely to see a label claiming high-sodium, so it's helpful to know exactly what to look for.
Identification
To identify packaged products that are high in sodium, refer to the sodium content on the nutrition label. If the product contains sodium, the label will disclose the amount of sodium per serving in milligrams, or mg, as well as the DV, or daily value, percentage of sodium. Foods that contain 20 percent or more of the maximum recommended intake of sodium per serving are considered high sodium foods, per FDA guidelines. Any food with 470 mg sodium or more falls into this category.
Considerations
Cutting back on the amount of processed foods you eat can make a significant impact on your sodium intake. The USDA reports that 75 percent of the sodium in American diets comes from processed foods, while another 5 to 10 percent is the result of adding table salt to prepared foods. Convenience foods are typically high in sodium, as are certain condiments such as soy sauce. When you do purchase canned and packaged foods, look for low-sodium varieties.
References
- Colorado State University Extension: Sodium in the Diet
- U.S. Department of Agriculture: Sodium and Potassium
- American Heart Association: Healthy Diet Goals
- National Heart, Lung and Blood Institute: Quick Facts on Salt
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- U.S. Food and Drug Administration: IX. Appendix A: Definitions of Nutrient Content Claims
Member Comments