Sodium is a necessary mineral that your body uses for a variety of functions, from absorbing nutrients to contracting muscles, according to the American College of Sports Medicine. Sodium also helps your body maintain a normal balance of minerals and water. Because you need sodium to function normally, it's not advisable to completely eliminate it from your diet. A low-sodium diet, however, can help keep you healthy.
Too Much Sodium
Too much sodium in your diet can overwhelm your kidneys and cause an excess amount to be excreted into your bloodstream. Sodium binds to water, which then causes the volume of your blood to increase. When this happens your heart has to work harder to pump blood. This can lead to conditions like high-blood pressure, heart disease, cirrhosis and chronic kidney disease, further complicating your body's ability to maintain normal sodium levels.
Amounts
Aim to consume less than 2,300 mg of sodium -- no more than 1,500 mg if you're 51 or older, the Mayo Clinic website advises. These are upper limits, and the website suggests getting less whenever possible.
Foods to Avoid
Because your diet should include enough sodium to carry out basic bodily functions, stick to foods that are not processed or canned. Canned foods have extremely high amounts of sodium, which serves as a preservative. Packaged foods like cereals and crackers can contain large amounts of sodium, as well. Typically, a serving can have 200 to 900 mg of sodium. An entire bag can have more than three days of your recommended amount of sodium. Stick to foods free of preservatives, and avoid adding salt to anything you eat.
Low-Sodium Food Choices
A healthy diet includes rich sources of protein, complex carbohydrates and healthy fats. This means you have plenty of low-sodium choices. Low-sodium proteins include lean meats like fish turkey, chicken and egg whites. Complex carbohydrates with virtually no sodium or minute traces of sodium include all fruits and vegetables. Leafy greens and broccoli are excellent choices and have high amounts of fiber. Healthy fats that are low in sodium include olive oil, avocados, raw nuts and oil from fish. You'll get enough sodium in these foods while remaining well below the recommended daily amount. Before beginning any restrictive diet, however, consult your physician.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- Mayoclinic.com: Sodium
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