How Much Does The Aha Recommend Lowering Sodium?

Americans consume large amounts of sodium, or salt, daily and increase their risk of high blood pressure, cardiovascular disease and stroke. In 2010, the American Heart Association (AHA) recommended adults shouldn't exceed 1,500 mg of sodium per day. The U.S. Department of Agriculture (USDA) recommends 1,500 mg per day for adults with risk of high blood pressure but 2,300 mg per day for adults with no risk.

Importance

Sodium is an essential nutrient for hydration and electrolyte balance. People lose water and salt through perspiration during and after strenuous exercise and through vomiting and diarrhea during illness. According to the Salt Institute, it's important to replace water and sodium after exercise and sickness. This will help prevent dehydration by restoring the balance of water and electrolytes.

Dangers

The USDA predicts 90 percent of adults in the U.S. will develop high blood pressure. High blood pressure, also called hypertension, is the leading risk factor for developing cardiovascular disease. Other risks associated with high-sodium diets include gastric cancer, kidney disease, osteoporosis and stroke. Unless hereditary, many of the risks are preventable. According to the Institute of Medicine, more than 100,000 annual deaths could be prevented if Americans decreased their sodium intake to the recommended 1,500 mg per day.

Labels

A quick way to check sodium content on food labels is to convert it to something familiar. A daily intake of 1,500 mg a day would be considered a heaping half teaspoon of sodium. Similarly, 600 mg of salt is 1/4 tsp.; 1,200 mg is 1/2 teaspoon; 1,800 mg is 3/4 tsp.; and 2,300 mg is 1 tsp.

Lowering Sodium

Lowering sodium intake shouldn't be a stressful or troublesome task. Explain to family members why it's important to reduce sodium intake and make it a group effort. Shop together, read labels and make healthier choices as a team. You can also remove the salt shaker from your table, taste your food before adding additional seasoning, use salt-fee spices and herbal blends for cooking, limit processed foods, and buy "no salt added" frozen and canned vegetables.