High sodium intake contributes to increased chances of developing high blood pressure. If you are already at an increased risk for hypertension, you might need to consume less sodium each day. Consult your doctor to discuss your ideal sodium intake each day, since specific requirements may vary from person to person.
Low-risk Population
You need sodium for a variety of bodily functions, and you must obtain it from food sources. Healthy adults without increased risk of high blood pressure should limit their sodium consumption to 2,300 mg per day for optimal health benefit. This is the equivalent of about 1 tsp. of table salt, which contains 40 percent sodium. There are no recommended daily intakes of sodium for children and adolescents, but moderate sodium use will encourage healthy eating habits in the future.
High-risk Population
Some adults are at increased risk for hypertension and should limit their sodium consumption much more. According to the Centers for Disease Control and Prevention, 2 out of 3 Americans fall into this category, which includes adults older than age 40, African-Americans and adults with high blood pressure. If you belong to this group, you are at an increased risk for developing hypertension and related problems, so you should limit your daily sodium consumption to 1,500 mg.
Potassium Intake
To reduce sodium's potentially negative effects on health, combine moderate daily sodium intake with adequate potassium consumption. Potassium helps regulate sodium's effects on blood pressure. According to the U.S. Department of Agriculture, African-Americans should be especially sure to consume enough potassium, since daily intake tends to be low in this population group. Good sources of potassium include leafy greens, vine fruits and root vegetables. Meat, milk and cereals may also contain potassium. Adults and adolescents need 4,700 mg of potassium every day.
Cutting Back
To decrease your daily sodium intake, reduce the amount of processed food you eat and increase your intake of fresh fruits and vegetables. According to MayoClinic.com, most of the sodium in the average American diet comes from processed foods. Keep an eye on the condiments as well, which often contain excessive amounts of sodium. Just 1 tbsp. of soy sauce, for example, has 1,000 mg of sodium. Finally, reduce the amount of salt you use in your food by using other fresh herbs and sodium-free seasonings.
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