Including some sodium in your diet is essential for your health. However, too much can have serious repercussions, as well as make it difficult for you to lose weight. The average American diet is very high in sodium, but there are some simple changes you can employ to cut your intake. Discuss dietary alterations with your doctor before making them and ask what sodium intake is right for you.
Importance and Proper Intake of Sodium
Your body requires sodium to balance out your fluid levels, which is especially essential if your weight loss regimen includes exercise, and you are losing fluid by sweating. The transmission or nerve impulses and the contraction and relaxation of your muscles also depend on sodium, as does the regulation of your blood pressure and blood volume. In general, you should limit your sodium intake to 2,300 mg if you are under the age of 50 and 1,500 mg if you are over 50, African-American, have high blood pressure, diabetes or kidney disease, according to the Mayo Clinic.
Dangers of Too Much Sodium
Consuming too much sodium can raise your blood pressure and put you at risk for developing heart disease and having a stroke. If you have congestive heart failure, cirrhosis or kidney disease, excess sodium can also lead to a severe buildup in bodily fluids. Many processed and restaurant foods contain large amounts of sodium, and these typically contain a high number of calories as well, which can inhibit your weight loss efforts in addition to endangering your health.
Ways to Reduce
You can make certain dietary changes to reduce sodium both to lose weight and improve your overall health. First, consider that 1 tsp. of table salt contains 2,300 mg of sodium, the highest recommended amount per day. Eliminating added salt can be a huge step toward reducing your sodium intake. Then, focus on eating fresh foods like fruits, vegetables, lean poultry and unprocessed grains, since they naturally contain only a small amount of sodium. These foods also tend to be lower in fat and calories than their canned or processed counterparts, making them ideal for weight loss as well.
Additional Tips and Considerations
Condiments and salad dressings usually contain large amounts of sodium and calories, and you can reduce both of these by substituting with herbs and spices. Learning to read food labels can also help you become aware of how much sodium you are consuming, which will in turn show you what you need to eliminate or reduce. As with all dietary components, moderation is key when it comes to sodium, and keeping your levels in check can help you on your way to a thinner, healthier you.
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