The use of salt in foods and as a religious symbol dates back as far as recorded history, according to Mark Kurlansky, author of "Salt: A World History." Although you may enjoy the spark of flavor gained from eating salty processed foods such as chips, crackers or canned vegetables and find yourself sprinkling salt onto foods you prepare at home, consuming too much sodium has serious implications to your health.
Function
Your body needs sodium, as sodium aids in your body's ability to absorb nutrients from foods and correctly balances the minerals and fluids in your body. Sodium is also important for the function of both your nerves and muscles. Your kidney's work to keep your sodium level consistent and your body loses sodium through normal sweating and urination.
Dangers
Consuming too much sodium in any form has the potential to adversely affect your blood pressure. Other serious diseases often occur alongside increased blood pressure such as heart disease and the increased risk of having a stroke. A stroke or heart attack can lead to death. Some foods high in sodium such as highly processed foods also contain unhealthy saturated fat and excessive calories, which can lead to weight gain.
Benefits of Limiting Sodium
You may be able to lower your blood pressure by following a low sodium diet such as the Dietary Approaches to Stop Hypertension, or DASH diet. A January 2011 study published in the journal "Diabetes Care" found that participants who followed the DASH diet experienced a reduction in both systolic and diastolic blood pressure, as well as improvement in HDL and LDL cholesterol levels. Additionally, limiting your sodium may help you feel less bloated, as high levels of sodium can lead to bloating. As you reduce how much sodium you consume, you may find that you no longer find the taste of very salty foods palatable.
Dietary Recommendations
The average American eats more than 4,000 g of sodium every day, according to Havas. The American Heart Association recommends that you eat no more than 1,500 mg of sodium, while the 2010 Dietary Guidelines for Americans allows up to 2,300 mg for adults. The guidelines note that adults older than 51, those of African-American descent, and those who have either kidney disease, diagnosed high blood pressure or diabetes limit their sodium intake to 1,500 mg per day.
Strategies
Become a label reader in order to limit your sodium intake to recommended levels. If there is 260 mg of sodium per one serving of food, and you eat three servings throughout the day, you actually consume 780 mg, or about half your daily allotment. Choose sodium-free canned tomatoes, vegetables and prepare dried beans rather than eating canned. Look at a restaurant's website to determine which entrees or side dishes contain the least sodium. Learn to season your food with minced garlic, dried or fresh herbs or salt-free bottled seasonings.
References
- "Salt: A World History"; Mark Kurlansky; 2003
- "The Merck Manual of Medical Information"; Sodium; Larry E. Johnson; August 2008
- University of Maryland Medical Center: Salt: The Forgotten Killer
- "Diabetes Care"; Effects of the Dietary Approaches to Stop Hypertension (DASH) Eating Plan on Cardiovascular Risks Among Type 2 Diabetic Patients: A Randomized Crossover Clinical Trial; L. Azadbakht, et al.; January 2011
- American Heart Association; Diet and Lifestyle Recommendations; May 2010
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
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