Sodium is a mineral found in table salt and other foods. It is often found in packaged or processed foods because it is used as a preservative to increase shelf life. Too much sodium in the diet can lead to problems with heart disease such as high blood pressure and stroke. If you have a history of heart disease or have a strong family history of heart disease, you may benefit from eating a low-sodium diet.
Sodium Functions
Sodium is an important nutrient in the body and has many functions. One main function of sodium is the regulation of fluid. Sodium is also needed for electrical signals in the body in areas such as the brain, nervous system and muscles. A proper balance of sodium is needed to maintain adequate fluid levels as well as electrical functions.
Low-Sodium Foods
Foods that are low in sodium often include the least processed foods such as fruits, vegetables and fresh meats. Not only are these foods naturally low in sodium, but they provide essential nutrients such as protein, fiber, vitamins and minerals. Increasing fruits and vegetables in the diet has actually been shown to help decrease blood pressure. Frozen fruits and vegetables with no added sauces have very little sodium and can be used in place of fresh ones.
High-Sodium Foods
Foods that contain the highest amounts of sodium tend to be more processed food items. This includes canned soups, canned vegetables, condiments, boxed meals, tomato sauces or juice, and snack foods such as chips or crackers. These foods have significant amounts of added sodium to help in preservation and also for flavor. Table salt has significant amounts of sodium and 1 tsp. contains 2,300mg.
Finding Sodium Content
The sodium content of foods is listed in milligrams per serving on food labels. You may also see labels on the front of packages advertising things such as "low-sodium" or "no added salt." These terms can be confusing if you do not understand what they mean. Sodium-free means there is less than 5mg of sodium per serving. Very-low sodium means that there is 35mg or less per serving. Low sodium means there is 140mg or less per serving and reduced sodium indicates that the typical sodium content has been reduced by 25 percent. Unsalted, no salt added or without added salt means that the salt that is typically used in the product was not used for this version, but it may contain natural sodium in the food.
How Much Do You Need?
Most people's sodium intake is much higher than needed. According to the American Dietetic Association, you should have an intake of 2,000mg of sodium per day. The American Heart Association recommends an intake of 1,500mg per day. Simply cutting back on the amount of salt you add to foods or the amount of packaged foods you eat could significantly reduce your daily sodium intake. Prepare foods from scratch as much as possible and use other herbs and seasonings to flavor your foods.
