Sodium is a mineral that adds flavor to foods and functions as a preservative. Sodium serves as an electrolyte in the body and plays an essential role in balancing fluids. The body needs only a small amount of sodium to regulate these functions, according to the American Heart Association. Americans on average consume more that 3,400 mg per day starting at the age of 2, which is more than what's recommended by the U.S. Department of Agriculture's Dietary Guidelines. Excess sodium in your diet can lead to irreversible health issues.
Sodium Recommendations
You should limit the sodium in your diet. The USDA Dietary Guidelines recommend limiting your sodium to no more than 2,300 mg per day. If you are over 51, you should reduce your sodium to 1,500 mg daily. The USDA also recommends reducing sodium intake to 1,500 mg if you are African American or have high-blood pressure or diabetes.
Sources of Sodium
Sodium is in most foods, either naturally or added by manufacturers. Salt, also known as sodium chloride, is the main source of sodium in the American diet. Processed, canned or pre-mixed foods have more sodium than fresh ingredients, because it is used as a preservative to increase shelf life. Sodium is in processed meats like hot dogs, bologna and deli meats. Snacks like crackers, chips, pretzels and popcorn are sources of high sodium. Sauces and seasonings such as barbecue sauce, teriyaki and Worcestershire sauce, seasoning salt and garlic and onion salt are high in sodium.
Health Risks Associated With Sodium
Excess sodium is the No. 1 cause of high-blood pressure, which affects more than 50 million Americans, according to the National Kidney Foundation. High-blood pressure can damage blood vessels because of the increased force of blood flow against the artery walls associated with the condition. High-blood pressure can lead to kidney disease, which then can lead to kidney failure. Heart failure and stroke are also associated with high-blood pressure.
Limiting Sodium in Your Diet
Reducing your sodium to stay within the USDA recommendations can lower your risk of disease. Replace salt in your foods with dried herbs or seasoning powders. Use fresh meats, produce and other ingredients instead of processed, frozen, canned or pre-mixed foods. Eating smaller portions will decrease the amount of sodium you consume, especially when you're eating out, because restaurant and fast food tend to be high in sodium. Replace salty snacks with fresh fruit or vegetables for a low-sodium snack.
Interrupting the Food Label
When you're at the grocery store, you may see different terms regarding the sodium content. Understanding the label will help you make healthy choices. A package claiming to be a reduced-sodium product means it is 25 percent lower in sodium than the original product. Low sodium means the product has less than 140 mg per serving. Very-low sodium means the product has less than 35 mg of sodium per serving. Sodium-free will have less than 5 mg per serving, and no added salt means no salt has been added to the product.
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