Limiting the sodium in your diet is one of the most important ways to protect yourself from high blood pressure and manage heart disease. Excess sodium leads to water retention, increases blood volume and forces your heart to work harder to circulate blood through your body. The American Heart Association recommends that you aim to limit sodium intake to no more than 1,500 mg daily.
Sodium and Your Body
Sodium is an essential mineral your body needs to keep your nervous system functioning, make your muscles contract and regulate fluid levels throughout your body. But because sodium attracts water, too much sodium in your body can cause swelling, especially in your legs, ankles and feet. The most dangerous side effect of too much sodium is the increase in blood volume, which raises blood pressure and strains your heart. With more blood that needs to be pumped, your heart works harder. If blood does not circulate, organs and tissues don't get the oxygen and nutrients they need to function.
Lowering Sodium Intake
The majority of sodium in the average diet -- about 77 percent -- doesn't come from the salt shaker, but rather from processed and restaurant foods, states the Centers for Disease Control and Prevention; only about 5 percent of the sodium you consume comes from salt added at the table. You can lower your sodium intake by eating fresh foods cooked at home. Sodium is often added as a preservative or curing agent; avoid cured meats such as bacon, pepperoni and sausage and canned foods which tend to be high in sodium. If fresh ingredients aren't available, look for frozen foods with no added sodium.
DASH Diet
Dietary Approaches to Stop Hypertension -- or DASH -- was designed by the National Institutes of Health as a low-sodium diet that ensures proper nutrition while lowering blood pressure and reducing the risk of heart disease. To further lower the risk of cardiovascular disease, DASH also limits saturated fat and dietary cholesterol. The consumption of foods rich in potassium, calcium and magnesium are encouraged, as these nutrients work together to help lower blood pressure.
Hyponatremia
Hyponatremia, or a low blood sodium level, is rare but can occur as a result of several conditions and lifestyle factors including chronic diarrhea and vomiting, overusing diuretics, excessive sweating, hormonal imbalances and chronic kidney and liver disease. If your body has inadequate amounts of sodium, you may have a headache and feel fatigued or confused. Patients with congestive heart failure are at an increased risk for hyponatremia, because of diuretic therapy used to treat CHF. In severe cases, low sodium levels can lead to coma and death.
References
- Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium (1,500 mg/day or less); Feb 2011
- Medline Plus; Heart Failure; June 2010
- MayoClinic.com; Heart Failure -- Lifestyle and Home Remedies; March 2011
- "The American Journal of Cardiology"; Hyponatremia in Congestive Heart Failure; R. Oren; May 2005
- American Heart Association; Sodium (Salt or Sodium Chloride); Feb. 16, 2011
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