The element sodium is essential for your survival. So, you may be wondering
why it gets so much negative attention in the medical and public health communities. The truth is that sodium intake has become a hot topic because Americans are consuming exorbitant amounts of it, which can have serious health ramifications such as fluid retention, hypertension and kidney dysfunction. Understanding the sources of sodium and how much you should be eating can help to reduce your chances of developing these health problems.
Intake vs. Recommendation
The 2010 Dietary Guidelines for Americans advise keeping your sodium intake to below 2,300 mg a day. The average intake for Americans, however, is estimated at 3,400 mg a day, more than 1,000 mg more than the recommended limit. In fact, findings from the 2005-2006 National Health and Nutrition Examination Study reveal that even children aged 6 to 11 consume well over the 2,300 mg maximum. Both genders consume a considerable amount of sodium throughout their lifetime, with the highest estimated intake being well over 4,000 mg a day for men aged 30 to 39.
High-Risk Goups
Your salt intake should be limited to no more than 1,500 mg a day if you're a member of certain high-risk groups. These include people ages 51 and older in addition to those with high blood pressure, chronic kidney disease or diabetes. African Americans are also considered a high-risk group because they are more likely to be affected by high sodium intake. In fact, African Americans are 50 percent to 100 percent more likely to develop hypertension than Caucasians, according to the University of Maryland Medical Center. They are also at higher risk for developing blood pressure problems at a younger age.
Worst Offenders
A major source of the extra sodium in your diet is from foods that already contain it, not from the salt shaker. Processed foods are at the top of the list when it comes to excessive sodium levels. Snack foods, cold cuts, pasta dishes, condiments and cheese are just a few of the foods that contain high amounts of sodium. Yet, eating high-sodium foods isn't the only concern; eating large or several portions of certain lower-sodium foods is also a major issue. Yeast breads, for instance, make up 7.3 percent of Americans' sodium intake. Even raw chicken can have a considerable amount of salt added to it during processing.
Reducing Sodium
Avoiding excess sodium can be challenging, but there are ways to limit your intake. Check the nutrition facts on packages before adding them to you grocery cart; it can be eye-opening to realize how much sodium is in your favorite foods and even in some beverages like soda. Make high-sodium snacks an occasional treat or, better yet, look for low-sodium varieties. Choose brands that limit how much sodium they inject into raw poultry. Deciding to make home-cooked meals using fresh ingredients a priority is your best bet when it comes to limiting sodium in your diet.
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