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Daily Sodium Allowance for Women

by
author image Helen Anderson
Helen Anderson has been writing and editing professionally since 2007. Her work has appeared in scholarly and popular publications, such as "Foreign Affairs" and "The New York Times." Anderson holds a master's degree in public health from Columbia University, where she is currently completing a Ph.D.
Daily Sodium Allowance for Women
Most American women consume too much salt. Photo Credit OlgaMiltsova/iStock/Getty Images

Sodium and Your Health Sodium, commonly known as salt, is an alkaline element that occurs naturally in most foods and plays an essential role in maintaining the optimal health and functioning of your body. Adult women should consume no more than 2,300 milligrams of sodium per day, according to the Dietary Guidelines for Americans, 2010. Most women, however, consume more than the daily recommendation, with negative consequences to their health

Sodium and Health

Sodium is a necessary part of your daily diet, and your body needs at least 1,500 milligrams per day to function normally, according to the Institutes of Medicine. Sodium helps your body maintain a proper balance of liquids and regulates both blood pressure and blood volume. The mineral aids your nervous system in transmitting nerve impulses and affects the contraction and relaxation of muscles.

Your kidneys process and store an optimal balance of sodium. They retain sodium when your dietary levels are too low, and they excrete sodium through urine when levels are too high.

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Excessive Sodium Consumption

American women take in far more than the recommended amount of sodium per day. According to the Centers for Disease Control and Prevention, the average American over 2 years of age consumes 3436 mg daily. When you eat too much sodium, it strains the proper functioning of the kidneys, which can lead to elevated blood pressure, a condition known as hypertension. Because sodium retains water, excessive consumption leads to elevated blood volume that increases pressure on your heart to pump blood through the arteries. Hypertension is a major risk factor for heart disease and stroke, which research from the American Heart Association indicates as the leading causes of death for American women.

Sources of Sodium

Dietary sodium typically comes from three main sources. Processed foods, such as prepared dinners, soups, cold cuts and fast food contain large amounts of added salt. Sodium also occurs naturally in vegetables, dairy products, meat and shellfish. While these foods contain lower levels of sodium than processed foods, eating too much natural sodium can still be harmful to your health. The third primary source of sodium is the salt in your kitchen cabinet or on your dining table.

Finding a Healthy Balance

Reduce your sodium intake by eating more fresh fruits and vegetables. Eat potassium-rich foods to counteract the negative effects of sodium on your body, recommends the American Heart Association. Foods high in potassium include spinach, bananas, dairy products and sweet potatoes. Season your food with salt-free herbs, spices and lemon instead of reaching for the salt shaker.

A Note of Caution

The Dietary Guidelines for Americans are intended as general recommendations. If you have hypertension or another medical condition, consult your doctor for the daily sodium allowance appropriate to your health needs.

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