Sodium is an essential electrolyte that helps to manage blood volume and blood pressure. It is also crucial for nerve transmission and it regulates that acid/base balance in the body. Very little dietary sodium is required, however most Americans consume at least three times the recommended amount. Excess dietary sodium can increase your risk of heart and kidney disease. The American Heart Association, AHA, recommends no more than 1,500 mg of sodium per day.
Sources of Sodium
Some sodium is found naturally in foods. Seventy-five percent of the sodium consumed by Americans, however, is added salt found in processed foods. Some added sodium is necessary as a preservative during manufacturing, but the AHA reports that sodium is routinely used in excess by food companies. The major sources of sodium include table salt, canned goods, condiments, soups, sauces, and prepared mixes. The AHA has been working with the federal government to reduce the amount of sodium used in food processing.
Low Sodium Diet
Following a low sodium diet can help tocontrol blood pressure, swelling, fluid buildup and prevent congestive heart failure exacerbation. The Cleveland Clinic supports the AHA recommendation that all Americans consume less than 1,500 mg of sodium per day. However, a low sodium diet of less than 2,000 mg per day can provide cardiovascular benefits. The Cleveland Clinic also recommends reading food labels, maintaining a healthy body weight, and increasing your intake of fruits, vegetables and whole grains as part of a low sodium diet.
Food Labels
Reading food labels can be very helpful when following a low sodium diet. Choose products with less than 140 mg sodium per serving and look for hidden sources of sodium on the label such as the term "soda." In addition, many products are labeled with terms related to sodium. "Sodium-free" indicates that the product has less than 5 mg sodium per serving, while "very low sodium" indicates less than 35 mg sodium. "Low sodium" means less than 140 mg and "reduced sodium" indicates that the usual sodium content of the food is reduced by 25 percent. "Unsalted," "no added salt," or "without added salt" indicates there is no additional salt used in processing, but the product still contains naturally occurring sodium.
Low Sodium Diet Tips
While eliminating added salt from your favorite foods can be difficult, the AHA reports that your taste will adjust after eight to 12 weeks. You can then begin to enjoy the natural flavor of food. Get started by avoiding the salt shaker. One tsp of salt contains 2,300 mg of sodium, so adding table salt to prepared foods can quickly put you over the limit. To add flavor, use herbs and spices that do not contain sodium. The Cleveland Clinic recommends the use of fresh or frozen ingredients that have no added salt, as well as low sodium or no added salt canned vegetables that have been rinsed. In addition, convenience foods like canned soups, frozen dinners, as well as pasta, rice and sauce mixes should be avoided. When eating out, ask that your food be prepared with no added salt.
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