Excessive sodium intake contributes to a variety of health problems, including high blood pressure, which may increase chances of stroke and other related conditions. If you are concerned about your sodium intake, consult your doctor to discuss safe and effective ways to decrease your sodium levels and increase overall health and wellness.
Ideal Sodium Intake
Generally speaking, most adults should limit their sodium intakes to 2,300 mg per day. This is the equivalent of about 1 teaspoon of salt; table salt is 40 percent sodium. If you are older than 40, African American or have high blood pressure, doctors recommend a maximum daily sodium intake of 1,500 mg. You should also be sure to consume 4,700 mg of potassium each day, since potassium helps decrease sodium's effects on blood pressure.
Risks of High Sodium Intake
According to 2011 information from the University of Maryland Medical Center, high sodium intake is related to approximately 150,000 premature deaths each year. This is due to its effects on the heart. Sodium is one of the primary factors in the development of high blood pressure, stroke and heart disease. It also causes increased water retention and edema, and increases the chances of osteoporosis in women.
High Sodium Foods
Processed foods tend to contain large amounts of sodium. Many canned and frozen foods, for example, may contain 1,000 mg or more. Salt is not the only source of sodium; other sources include monosodium glutamate, baking soda, disodium phosphate, sodium alginate, sodium nitrite, sodium nitrate and seasoned salt. Condiments like soy sauce, ketchup, some salad dressings, mustard and relish are other sneaky sodium sources.
Cutting Back
If you are concerned about your sodium intake, there are a few simple steps you can take to cut back. Read food labels carefully and choose low- or no-sodium products whenever available. Substitute fresh foods for processed products when possible. According to Health.gov, 77 percent of sodium in the average American's diet comes from processed foods. Restaurant meals also tend to contain high amounts of sodium. Ask for low-sodium or sodium-free menu items if they are available.
References
- Health.gov: Dietary Guidelines for Americans 2005: Chapter 8: Sodium and Potassium
- University of Maryland Medical Center; Salt: The Forgotten Killer; February 28, 2011
- Centers for Disease Control and Prevention; Most Americans Should Consume Less Sodium; 2009
- Colorado State University Extension; Sodium in the Diet; J. Anderson et al.; 2010
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; March 31, 2011
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