Salt, also known as sodium chloride, is the most common form of sodium that you consume. There are many sources of sodium in your diet as it is used to flavor and preserve many foods. According to the American Heart Association, up to 75 percent of the salt that you consume each day is added by manufacturers in processed foods.
Food Sources
Sodium occurs naturally in most foods, but processed foods contain the highest amounts. This is due to the fact that sodium is added to foods to help fight the growth of food-borne pathogens. Foods that have a high amount of added sodium include luncheon meats, fermented foods, salad dressings, cheese products and processed meats such as bacon, sausage, ham and canned soups and vegetables. Fast foods are also sources that contain very high amounts of sodium.
RDA
A diet that is high in sodium content is not good for you, but your body needs some salt to be healthy. The RDA is the recommended dietary allowance and it is the minimum amount of sodium that you need each day. The RDA for sodium is 1,500 mg per day. The Harvard School of Public Health adds that the government recommends that you limit your sodium intake to 2,300 mg per day to avoid health problems. If you are at a higher risk of health problems, then you should make 1,500 mg your upper limit.
Sodium and Health
Sodium helps your body maintain the proper amount of fluids in your body and it is important in the function of your nerves and muscles. Sodium is also important in the regulation of your blood pressure. High intake of sodium over time stresses your kidneys; if they cannot eliminate the excess sodium, blood pressure will increase. High blood pressure can lead to heart attack, stroke or other forms of heart disease.
Considerations
The best way to choose foods low in sodium is to read nutrition labels. Look for foods that contain less than 300 mg of sodium per serving. In addition, you should focus on healthy foods sources such as fresh fruits, vegetables, nuts, seeds and lean meats. These foods will contain sodium, but they will not contain the added sodium that is found in processed foods. If you eat a healthy diet and lower your sodium intake, your can lower your risk for high blood pressure and other forms of chronic illness.
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