Sodium,a common component of salt, is a mineral found abundantly throughout the American diet. Normally salt is used to preserve foods, add flavor, and bind ingredients. While it is a necessary component to the American diet, it is being eaten in excess and may lead to rapid heart rate or increased blood pressure when consistently consumed in large amounts.
The Importance of Sodium
Sodium is an essential nutrient for body function, helping to regulate water balance and blood pressure. High intakes of sodium can lead to the body retaining large amounts of salt and water. This increases the volume of your blood which can cause pressure on major organs. A diet high in salt has been linked to high blood pressure, heart disease, and strokes.
Sodium and Your Heart
As the pressure in your body increases, it makes it more difficult for the heart to pump blood through your body. Thus, the heart must beat harder and faster to move the blood to your vital organs. This leads to a rapid heart rate and a higher blood pressure. If your systolic blood pressure -- the pressure as your heart beats -- is consistently between 120 to 139 mm Hg or your diastolic pressure -- the pressure between beats -- is 80 to 99 mm Hg, you may be considered prehypertensive. Anything above those levels is considered high.
Sodium Affects Everyone
Every American should be concerned with sodium intake. With the average American consuming about 3,400 mg of sodium per day, as estimated by the Institute of Medicine, there is need for attention. Aim for less than 2,300 mg of sodium as a reasonable goal; this is about 1 tsp. of salt. Sodium is even more of a concern for those over 51 years of age, for African-Americans, and for those with chronic high blood pressure, known as hypertension. For these groups, aim for less than 1,500 mg per day.
Sodium Smart Shopping
Reducing sodium in the diet can be difficult with the abundance of processed foods available on the market. However, there are ways to make small changes. Look for items with reduced sodium like soy sauce, soups, and chips. When you use canned beans, rinse two to three times to remove up to 30 to 40 percent of the sodium. And remove the salt shaker from the table, perhaps replacing it with a favorite salt-free herb.
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