According to the Centers for Disease Control and Prevention, most Americans consume more than double the recommended daily amount of sodium. Most adults are in population groups that should limit daily sodium intake to 1500 mg. The average sodium intake for persons age 2 and up during 2005 to 2006 was 3436 mg daily. A high-sodium diet increases the risk of high blood pressure, which is a major contributor to stroke and heart disease.
How Much Sodium Do I Need?
Sodium plays a role in fluid balance in your body, helps transmit nerve impulses and helps your muscles contract. But too much sodium causes you to retain fluid. This makes the heart work harder and increases blood pressure. The Dietary Guidelines for Americans recommends no more than 2300 mg of sodium daily for healthy adults. People with high blood pressure, diabetes or kidney disease should not exceed 1500 mg daily. African-Americans and older adults should also limit sodium to 1500 mg daily.
Foods Highest in Sodium
It makes sense that the foods highest in sodium will have the greatest overall effect on your blood pressure. All processed meats -- such as bacon, sausage and lunchmeat -- are high in sodium, unless a lower-salt version is available. When eating these foods, don't forget to add the sodium content in all the other foods consumed in a day.
Low-sodium foods contain less than 140 mg per serving; moderate-sodium foods have less than 400 mg per serving; and high-sodium foods contain more than 400 mg per serving. Limit consumption of these high-sodium foods: dehydrated onion soup mix at 3132 mg per packet; spaghetti sauce at 1203 mg per cup; seasoned bread crumbs at 2111 mg per cup; and canned chicken noodle soup at 1106 mg per cup.
Other Names for Sodium
Salt hides under other names, so label reading is a must. Look for baking powder or baking soda in the ingredient list. Other names for sodium include monosodium glutamate -- or MSG, sodium nitrate or nitrite, disodium phosphate and sodium alginate. Remember that the foods highest in sodium tend to be soups, canned vegetables and processed foods such as crackers, cakes, cookies and baked goods.
Ways to Lower Consumption
Salt is an acquired taste, but other ways are available to enhance the taste of food. Try to prepare most meals at home, so you can control what is added. Many spices are available to perk up the taste of meat, soups and vegetables. Try one or two new, fresh herbs each week.
Look at the labels of items already in your pantry; you may be shocked. Cut back on processed foods. Serve plenty of low-sodium fruits and vegetables for snacks. Canned vegetables can be rinsed in a colander under running water to remove some of the sodium. Finally, know your blood pressure numbers and follow your healthcare provider's advice on the diet best suited for you.
