Your sodium level has a direct impact on your blood pressure -- high levels of sodium can increase your risk of heart disease. According to the American Heart Association, a reduced sodium intake "can lower blood pressure, prevent hypertension, can help control hypertension and can prevent cardiovascular disease." Although Your body needs some sodium to regulate fluid levels and control muscle movement, most people should not consume more than 1,500 mg of sodium daily, notes the AHA.
Salt vs. Sodium
Most people use the words "salt" and "sodium" interchangeably, but salt is only about 40 percent sodium -- it's 60 percent chloride. The Centers for Disease Control and Prevention note that 77 percent of sodium intake comes from packaged or processed foods; only 5 percent comes from cooking at home and 6 percent from adding salt at the table. Many foods have naturally occurring sodium, which accounts for 12 percent of the average American's sodium intake. A half teaspoon of table salt contains 1,500 mg of sodium -- all you need in a day.
Understanding Food Labels
When you look at packaged foods, you'll often see products marked "reduced" sodium or "no sodium added," but you need to know what those labels really mean. The Food and Drug Administration regulates sodium content labeling. Any product labeled "sodium-free" must contain less than 5 mg of sodium per serving. "Very low sodium" foods contain less than 35 mg of sodium per serving and "low sodium" means each serving contains less than 140 mg of sodium. "light in sodium" means this version of the food contains 50 percent less sodium than the regular version, and "reduced sodium" indicates a 25 percent sodium reduction per serving. Beware "light in sodium" and "reduced sodium." If a serving of pasta sauce contains 500 mg of sodium, the reduced sodium version will still contain 375 mg per serving -- and many people consume more than one serving.
Foods to Eat
The National Heart, Lung and Blood Institute recommends eating fresh foods rather than canned or packaged foods whenever possible. Sodium is often a preservative in processed foods. Look for fresh or frozen fruits and vegetables and avoid canned vegetables when possible. Eat lean animal proteins rather than cold cuts or processed meats such as pepperoni and sausage. If you do buy food in cans, such as beans or tuna, a quick rinse with clean water will remove some of the sodium. Cook pasta, rice and cereal in unsalted water. Use fresh herbs and spices rather than salt to enhance the flavor of your food.
DASH
Developed by the U.S. Department of Health and Human Services, the Dietary Approaches to Stop Hypertension, or DASH, diet is a healthy eating plan designed to lower sodium levels and blood pressure. Most of your calories -- about 55 percent -- come from carbohydrates; 27 percent of you calories will come from fat, limiting saturated fat intake to no more than 6 percent. In addition, 18 percent of your calories should come from lean protein sources. The DASH diet limits dietary cholesterol to no more than 150 mg a day, while emphasizing foods rich in potassium, calcium and magnesium. The plan also calls for a minimum of 30 g of fiber daily. The DASH diet can lower your sodium and blood pressure levels within two weeks.
References
- Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium; 1,500 mg/Day or Less
- American Heart Association; 2010 Dietary Guidelines; January 23, 2009
- National Heart, Lung and Blood Institute: Tips for Reducing Sodium in Your Diet
- U.S. Department of Health and Human Services: DASH Eating Plan
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