The majority of American adults consume too much sodium, according to the Centers for Disease Control and Prevention. Although sodium is a beneficial and naturally-occurring mineral, it can cause health problems in excess. Discuss your sodium intake with your doctor if you have concerns about negative side effects.
Hypertension
The most common health problem associated with high sodium intake is high blood pressure, or hypertension. Some people are more sensitive to sodium than others are. For example, adults over age 40 and African-Americans should limit their sodium intake to 1,500 mg daily to avoid high blood pressure. Hypertension increases your chances of other health problems, like heart failure, stroke and heart disease. According to the CDC, heart disease and stroke are among the top three killer diseases in the nation.
Water Retention
Sodium also causes the body to retain more fluid than usual. This may lead to fluid buildup in the legs, ankles, face, glands and other body parts. Increased swelling may also contribute to weight gain. As noted by Medline Plus, increased fluid retention can cause you to gain weight in weeks or even days. People with heart failure, liver cirrhosis, and kidney disease are even more susceptible to fluid retention from high sodium intake. This is why many doctors recommend that patients with any of these conditions restrict salt in their diets.
Bone Health
Excessive sodium intake also links with increased risk of osteoporosis, particularly in postmenopausal women. When you consume high amounts of sodium, it causes an increased release of calcium in urine, a condition known as calciuria. According to a 2008 study published in the "Journal of Bone and Mineral Research," you might minimize these negative effects by increasing calcium intake. The best way to avoid calcium bone loss, however, is to consume sodium and calcium in moderation.
Considerations
If you consume more than 2,300 mg of sodium per day, you need to decrease your intake. If you are over 40, African-American, or if you have hypertension already, you should limit your intake to 1,500 mg daily. To decrease your sodium intake, use fresh herbs and eat fresh foods as frequently as possible. Processed and prepared foods tend to contain much more sodium than fresh foods. Be a conscientious shopper and check product labels to determine their sodium content before purchase. Choose items that contain 5 percent of the daily value or less for optimal health benefit.
References
- Centers for Disease Control and Prevention: A salt-filled meal.Most Americans Should Consume Less Sodium
- Medline Plus: Swelling
- "New York Times Health Guide"; Sodium in Diet Nutrition
- "Journal of Bone and Mineral Research": Sodium and Bone Health; Birgit Teucher et al.; 2008
- University of Maine Cooperative Extension: Sodium Content of Your Food
Member Comments