Adults in the United States consume an average of 3,466 mg of sodium per day, according to the Centers for Disease Control and Prevention. Some foods naturally contain sodium, but the majority of sodium comes in the form of sodium chloride, commonly known as salt. Because consuming excessive amounts of sodium causes high blood pressure and increases the risk for heart disease, stroke and kidney disease, you should take steps to limit your sodium intake by following a diet low in sodium.
Low Sodium Levels
The Dietary Guidelines for Americans recommend adults limit their sodium consumption to less than 2,300 mg per day, making the average intake well over the recommendation. Patients at increased risk for heart disease, including those with hypertension, middle-aged adults and those of African-American decent, should further limit their sodium intake to less than 1,500 mg per day. Because of the health benefits associated with lower sodium intakes, the American Heart Association recommends everyone strive to meet the 1,500 mg of sodium goal. Because sodium occurs in all types of foods, it takes effort to eat a diet low in sodium to meet these goals.
Low-Sodium Foods
Although many foods naturally contain sodium, the sodium content remains low. Foods like apples and potatoes naturally contain between 1 and 5 mg per serving, but the processed versions of these foods contain much higher amounts. In addition to enhancing the flavor of foods, sodium also inhibits the growth of fungi and bacteria, so it helps to preserve foods and prolong the shelf-life. Processed foods generally contain high amounts of sodium. To follow a diet low in sodium, you must read nutrition labels carefully. Foods labeled as sodium-free must contain less than 5 mg sodium per serving. Foods with little sodium contain 35 or less mg of sodium per serving. Foods marketed as "low-sodium" foods contain 140 mg or less of sodium per serving. When a food label indicates "reduced" or "less" sodium, the product must contain at least 25 percent less sodium than the corresponding reference food.
Foods to Avoid
The best way to follow a low sodium diet is to limit your intake of processed foods. Eating fresh fruits and vegetables along with low-fat meat and low-fat dairy products provides enough sodium to support body functions without the risks of excessive sodium intake. For example, seven slices of cucumber contain 2 mg of sodium, but one dill pickle contains 928 mg of sodium. As another example, 3 oz. of steak contains 55 mg of sodium, but a piece of meatloaf in a frozen meal contains 1,304 mg of sodium. While avoiding processed foods, remove the salt shaker from the table. Adding that last-minute shake of salt adds loads of sodium because every 1/4 tsp. contains 600 mg of sodium.
DASH Diet
To help you get on the road to healthy low-sodium eating, follow the DASH, Dietary Approaches to Stop Hypertension, diet plan. The DASH diet, recommended by the National Heart Lung and Blood Institute and the American Heart Association, provides guidelines for how to change your eating habits to limit the amount of sodium, cholesterol and fat, making it useful for everyone, not just patients with hypertension. The DASH diet provides information on ways to limit your sodium intake to 2,300 mg and other ways to consume only 1,500 mg per day.
References
- Centers for Disease Control and Prevention; Sodium Intake Among Adults -- United States, 2005'2006; June 2010
- Colorado State University Extension; Sodium in the Diet; J. Anderson et. al.; July 1996
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010; January 2011
- Cleveland Clinic: Low-Sodium Diet Guidelines
- American Heart Association; Sodium (Salt or Sodium Chloride); February 2011
- U.S. Department of Health and Human Services; Your Guide to Lowering Your Blood Pressure with DASH; April 2006
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