Excess sodium intake can put you at risk for high blood pressure, heart disease and stroke. While some people might have a higher risk of developing high blood pressure, too much salt can affect everyone, and most people would benefit from reduced sodium intake, according to the Harvard School of Public Health.
Sodium Health Effects
Sodium causes the body to retain excess fluids, increasing the burden on the heart and causing a rise in blood pressure, explains the American Heart Association. High blood pressure, or hypertension, can increase your risk for heart attack and stroke. Studies have found strong associations between high salt intake and incidence of stroke and heart disease, according to the Harvard School of Public Health. High sodium intake also might increase your risk for stomach cancer and might cause your body to excrete more calcium in urine, putting you at greater risk for osteoporosis, according to the Harvard School of Public Health.
High-Risk Groups
Individuals at high risk for developing high blood pressure include diabetics, African-Americans, adults over 40 and people with pre-hypertension, or somewhat elevated blood pressure. Current dietary guidelines recommend that people in these groups limit their daily sodium intake to 1,500 mg per day, or about two-thirds of a teaspoon of salt. Almost 70 percent of Americans fall into one of these high-risk groups, according to the Centers for Disease Control and Prevention.
Recommended Limits for Everyone
Current dietary guidelines recommend that healthy adults not at high risk for hypertension limit their daily sodium intake to 2,300 mg per day, but experts at several major health organizations, including the American Heart Association and the Harvard School of Public Health, have urged the U.S. government to lower the recommended sodium intake to 1,500 mg per day for everyone.
Recommendations
Salt in processed and restaurant foods accounts for about 77 percent of the average American's sodium intake, according to the Centers for Disease Control and Prevention. Cutting back on these foods can help you take control of your sodium intake. Check nutrition labels when shopping for packaged foods and choose low-sodium or sodium-free options. When cooking at home, flavor dishes with citrus, herbs and spices rather than salt.
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