Sodium is necessary in the body to help regulate blood pressure and blood volume. It also helps nerves and muscles, including the heart, to function properly. Sodium is found naturally in some foods but is also added to foods by manufacturers as a preservative to improve shelf life and fight food-borne pathogens. Sodium is also a flavor enhancer. The American Heart Association warns that too much sodium is being added to many foods. According to the Association, you should try to consume less than 1500 mg of sodium per day. This goal is extremely difficult to reach because of the high levels of sodium in the food supply.
Food Manufacturers and Restaurants
On average, Americans consume more than 3400 mg of sodium every day. Processed foods account for 77 percent of the sodium consumed. Because so much sodium is added to the food supply, it can be difficult to limit your sodium intake to the recommended level. The American Heart Association is working with manufacturers and restaurants trying to encourage them to reduce the sodium they add to foods by 50 percent over the next 10 years.
Federal Agencies
The Association is also working with federal agencies to help reduce sodium intake. The Association has recommended to the Food and Drug Administration and the Institutes of Medicine that the recommended sodium intake be decreased in two phases. The first phase is to lower the recommendation to 2000 mg by 2013 and then lower it to 1500 mg by 2020. They are hoping this is a more realistic approach and will give food manufacturers and restaurants time to adjust sodium levels in the foods they provide and give people a chance to let their expectations of saltiness in foods adjust.
Consumers
According to the American Heart Association, high sodium diets are linked to high blood pressure, cardiovascular disease and stroke. Limiting your intake of sodium can reduce your risks for these diseases. The Association has three strategies for helping you reduce your sodium. The first is to reduce the amount of sodium in your food supply. The second is to make healthier foods, such as fruits and vegetables, more available. The third strategy is to provide you with education and resources to help you make smart food choices.
Tips for Limiting Your Sodium Intake
Sodium is an acquired taste and it may take up to 12 weeks to adjust your taste buds to lower-sodium foods. Since sodium is mostly found in canned and processed foods, choose fresh, unprocessed foods such as fruits, vegetables, lean meats and low-fat, reduced sodium dairy products. The Association lists several tips for reducing your sodium intake. If you choose canned foods, choose those without added salt. Choose unsalted nuts and seeds. Limit salty snacks, such as chips and pretzels. Add fresh lemon juice to vegetables in place of salt. Use herbs and spices to flavor foods. Select unsalted or low-sodium broths and soups. Don't use the salt shaker. Use the pepper shaker.
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