Adequate sodium intake is important for a variety of bodily functions. However, excessive sodium contributes to a variety of health problems, such as high blood pressure. If you are concerned about sodium intake, consult your doctor or a registered dietitian to discuss your specific sodium requirements, as recommendations often vary based on age, gender, and any medical conditions you might have.
Positive Effects
Sodium is one of the essential minerals required by the body. It plays a crucial role in nerve transmission, muscle functioning, pH regulation and nutrient absorption. Sodium is also an electrolyte. Electrolytes work together to regulate the body's fluid levels, and they also impact blood pressure. Although sodium is essential to the support of proper bodily functions, only small amounts are required, and the average American consumes much more than is necessary.
Negative Effects
Excessive sodium intake has negative health effects. High sodium levels in the blood can contribute to hypertension, or high blood pressure. It also increases your chances of suffering from heart disease or stroke, which are the first and third most common causes of death in the United States each year, according to the Centers for Disease Control and Prevention. High-sodium diets have also been linked to accelerated kidney decline, particularly when combined with high intake of sweetened soda, as demonstrated in studies by researchers at the Brigham and Women's Hospital.
Recommendations
For optimal health benefit, limit your sodium intake to the recommended amount for your age and medical condition. Most healthy adults under 40 should consume no more than 2,300 mg of sodium per day, or about 1 tsp. of table salt. If you are older than 40, have high blood pressure, or if you are African-American, you probably have higher sensitivity to salt. This means that you are more likely to develop negative side effects from excessive salt intake, so you should limit your sodium intake to 1,500 mg per day, or about 3/4 tsp.
Decreasing Intake
The best way to decrease your sodium intake is to eat processed foods and fast foods less frequently, as these foods tend to contain the highest amounts of sodium in the American diet. Replace processed food with fresh fruits and vegetables and whole grains, which decrease sodium intake and increase levels of fiber and other nutrients. Decrease the amount of table salt you use in cooking, and replace it with fresh herbs and low-sodium or sodium-free spices. When you do buy processed foods, opt for low-sodium or sodium-free options whenever possible.
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