Unless you purchase only whole foods and cook your meals from scratch, a diet consisting of foods low in sodium can be tricky. If all of the foods you eat are processed, you could be at risk for serious health problems. Chronically high levels of sodium can lead to high blood pressure, heart disease, stroke, kidney disease and heart failure.
About Sodium
Sodium is an electrolyte needed for normal cellular function. Sodium, along with potassium and magnesium, balances fluids in the body, regulates muscle function and transmits electrical signals throughout the body. Your kidneys serve as the sodium warehouse of the body; they conserve sodium when reserves are low and release sodium through urination when levels are high. When you consume too much sodium consistently, it circulates in the bloodstream, collecting water, causing your blood vessels to expand and making your heart work overtime. Another danger with excessive sodium is that it can contribute to osteoporosis; high sodium levels increase the excretion of calcium. The Dietary Guidelines for Americans 2010 suggest a sodium intake of less than 2,300 mg daily and 1,500 mg daily for people over age 51 and anyone who is African American or who has high blood pressure, diabetes or kidney disease.
The DASH Diet
DASH is an acronym for "Dietary Approaches to Stop Hypertension." Developed by the United States Department of Health and Human Services, the DASH diet is an evidence-based program aimed at reducing sodium intake and high blood pressure. Two plans are offered, one at the 2,300 mg sodium level and the other at 1,500 mg of sodium; estimates for the average American's sodium consumption are between 3,300 mg and 4,200 mg daily. The dietary guidelines in DASH also include heart-healthy limitations on fat and cholesterol.
The food components of the diet include 6 to 8 servings of grains, preferably whole grains; 4 to 5 servings each of fruits and vegetables; 2 to 3 servings of dairy, 4 to 5 servings of nuts, seeds and legumes; 6 or fewer servings of lean meat, poultry or fish; and 2 to 3 servings of fats and oils -- avoiding trans and saturated fats. Sweets are not totally eliminated; DASH allows for 5 or fewer servings weekly. Because alcohol and caffeine can raise blood pressure, DASH recommends limiting these items to fewer than two servings daily.
Sources of Sodium
Processed and prepared foods are the main sources of sodium in the U.S. Salt is added to these foods to extend the shelf life of foods and enhance flavor. Cooking at home from whole foods can greatly reduce your sodium intake. Omit salt from recipes when possible, such as when boiling pasta or seasoning, and resist the temptation to salt your foods at the table. Just one teaspoon of salt is 2,325 mg -- already over the daily recommended limit.
Shopping Tips
When shopping for processed foods, look for items low in sodium, but check the label; reduced or lower sodium content may only be relative to its previous version. "Low" sodium is classified as containing 140 mg or less, "very low" sodium contains 35 mg or less, and "sodium-free" and "salt-free" items contain less than 5 mg. Labeling that contains "unsalted" or "no salt added" refers only to the processing, not the sodium naturally contained in the food; you still need to look at the sodium content. Some compounds such as monosodium glutamate, baking soda, baking powder and nitrate contain sodium; be sure to check the ingredients label, as well.
References
- "ACE Lifestyle & Weight Management Consultant Manual"; Cedric X. Bryant, Ph.D. and Daniel J. Green; 2008
- Mayo Clinic: Sodium
- United States Department of Agriculture: Dietary Guidelines for Americans 2010
- United States Department of Health and Human Services; Your Guide to Lowering Your Blood Pressure With DASH; 2006
Member Comments