When it comes to your sodium intake, getting too much can be harmful. If you have too much sodium in your diet, over time you may develop heart disease and high blood pressure. To avoid this, choose a moderate sodium intake by limiting high-sodium foods and watching how much table salt you use.
About Moderate Sodium Intake
According to the Harvard School of Public Health, the ideal intake of sodium is an amount that is less than 2,300 mg of sodium each day. However, the American Heart Association recommends you limit your intake to 1,500 mg per day. Based on these recommendations, if you want a moderate intake, aim for a daily intake between 1,500 mg and 2,300 mg.
Sodium Needs
Sodium is an important macromineral your body uses to control the membrane potential of your cells. Without it, your body would not be able to transport nutrients or energy between your cells. It is also used by your muscles, nerves and it is key in regulating your blood pressure. Each day, your body needs 1,300 to 1,500 mg of sodium to maintain these vital functions. This should come from your diet.
Sodium and Diet
Sodium is naturally in almost all foods. It is added to prepared foods, processed foods, fast foods and it is a major component of table salt. If you want a moderate intake of sodium, watch how much salt you add to food. One way to do so, is to prepare your own food. This allows you to control how much salt goes into the food. Table salt is another major factor in your sodium consumption. For example, 1 tsp. of table salt contains more than 2,000 mg of sodium. If you stop using the salt shaker, you can reduce your sodium intake.
Considerations
If you already have high blood pressure or heart disease, skip the moderate intake and consume 1,500 mg or less a day. This may help reduce your blood pressure. The Harvard School of Public Health recommends choosing foods marked as "low-sodium," cutting down portion sizes and sticking to fresh foods, such as fruits and vegetables.
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