Sodium is an element your body does need, as it helps regulate blood pressure and fluid balance and it helps muscles and nerves function properly. While sodium plays an important role in health, too much sodium can be harmful. A diet high in sodium can contribute to high blood pressure, heart disease, stroke and fluid accumulation in the body. If you have a health condition, such as congestive heart failure, high blood pressure or kidney disease, you may need to follow a sodium-restricted diet to help manage your medical conditions. Depending on your medical condition, your doctor can tell you the right amount of sodium for you.
Salt Recommendations
Because excess sodium can lead to chronic health conditions, the American Heart Association recommends you aim to consume less than 1,500 mg of sodium each day. The Dietary Guidelines for Americans 2010 is slightly more liberal, recommending less than 2,400 mg of sodium each day. This is equivalent to approximately 1 tsp. of table salt.
Dietary Sources of Sodium
Sodium occurs naturally in some foods, while it is added to other foods during processing. Generally, foods that are highly processed, including canned soups, canned vegetables, canned fish, boxed dinners, frozen dinners, lunch meat, hot dogs, sausage, bacon, ham, pickles, cheese and seasoning blends are high in sodium. Table salt is another large contributor to daily salt intake.
Reducing Sodium Intake
To reduce the amount of sodium you consume daily, choose foods that are minimally processed. Try cooking from scratch as often as possible, giving yourself complete control over the amount of sodium in your food. Choose fresh or frozen fruits and vegetables. If you buy canned vegetables, choose vegetables without added salt. Choose whole cuts of meat that are unprocessed, uncured and unseasoned. Eat cheese in moderation and choose reduced-sodium cottage cheese. Take the salt shaker off of the table and choose fresh or dried herbs to season your food instead. Watch out for seasoning blends such as lemon pepper and garlic salt, which can contain large amounts of sodium.
Reading Food Labels
Most foods you buy at the grocery store have a nutrition facts label. Sodium is one of the nutrients listed on the label, which can help you make more informed choices about the foods you eat. Compare different products and choose lower sodium options when possible. Also, look for foods that are labeled as "sodium free," which contain less than 5 mg of sodium per serving or foods that are labeled as "low sodium," which will contain less than 140 mg of sodium per serving.
References
- American Heart Association; American Heart Association Supports Lower Sodium Limits for Most Americans; March 2009
- National Heart Lung and Blood Institute: Reduce Salt and Sodium in Your Diet
- U.S. Food and Drug Administration; How to Understand and Use the Nutrition Facts Label; June 2000
- MedlinePlus: Sodium in Diet
- U.S. Food and Drug Administration; Guidance for Industry: A Food Labeling Guide; October 2009
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