The average American consumes almost 3,400 mg of sodium daily, reports the Centers for Disease Control and Prevention. While sodium is an essential mineral that helps you maintain fluid balance, nerve function and muscle contraction and relaxation, too much can be detrimental to your health. People at risk of heart disease, who suffer from diabetes or have kidney disease need to follow low-sodium diets to support their health.
Expert Recommendations
According to the 2010 Dietary Guidelines for Americans, the average person should limit his sodium intake to below 2,300 mg daily. If you are 51 years or older, of African-American descent or suffer from hypertension, diabetes or kidney disease, you should follow a low-sodium diet of 1,500 mg per day. The Institute of Medicine and the American Heart Association recommend the 1,500 mg level as the target for all people. The Cleveland Clinic refers to a low-sodium diet as one that is below 2,000 mg per day.
Significance
High sodium intake contributes to high blood pressure and strains the kidneys. Excessive sodium intake can cause bloating and aggravate swelling. For some people, the excess water build-up caused by too much sodium can cause breathing difficulties because the heart has to work extra hard to pump fluid from the body.
Sources
The salt shaker at the dinner table is only one source of sodium. Limiting your intake of processed and restaurant foods can help you reduce sodium intake. Purchased breads, canned soups, frozen dinners, deli meat, cheese, condiments -- such as mustard and ketchup -- and seasoning mixes are usually high in sodium. Restaurant meals may contain more than the daily limit of 2,300 mg of sodium. For example, the Center for Science in the Public Interest reports that Denny's 2 egg breakfast scrambled with bacon, ham, sausage and cheddar contains an astounding 3,180 mg of sodium. The typical order of beef with broccoli and rice at a Chinese restaurant contains 3,150 mg of sodium. Some foods naturally contain sodium, including milk, vegetables and meats.
Strategies for Lower Intake
Simple steps can help you reduce your sodium intake. Stick to natural, unprocessed foods as much as possible. When preparing food, add flavor with lemon juice, spices, fresh herbs and vinegar -- rather than salt. If you eat frozen meals, look for ones with 600 mg of sodium or less and have just one per day. Rinse canned vegetables and beans and look for low-sodium versions of soups, deli meats and spaghetti sauce. Avoid snack foods -- including microwave popcorn, chips, snack mixes, cereal bars and french fries.
References
- Institute of Medicine; Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate; Feb. 11, 2004
- Dietary Guidelines for Americans; Executive Summary; 2010
- Mayo Clinic; Sodium: How to Tame Your Salt Habit Now; May 22, 2010
- Cleveland Clinic: Low-Sodium Diet Guidelines
- Centers for Disease Control and Prevention; National Health and Nutrition Examination Survey; 1999-2000
- Center for Science in the Public Interest: High-Sodium Restaurant Foods
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