The body needs a small amount of sodium for several essential functions, including transmitting nerve impulses, contracting muscle fibers and maintaining a proper fluid balance. Too much sodium, on the other hand, can increase your blood pressure, putting you at greater risk for heart disease. Following recommended sodium intake limits can help you reduce your risk for high blood pressure.
Salt and Blood Pressure
As sodium accumulates in the bloodstream, the body begins to retain water to dilute the sodium, thereby increasing the volume of blood in the blood vessels. This increased volumes puts a greater burden on the heart, causing blood vessels to stiffen and blood pressure to rise, according to the Harvard School of Public Health.
Disease Risk
High blood pressure, or hypertension, increases your risk of heart attack and stroke. High sodium intake can also lead to heart failure and kidney damage, according to the Harvard School of Public Health. High sodium intake causes the body to excrete more calcium in the urine, putting you at greater risk for osteoporosis. High sodium intake can also increase your risk for stomach cancer.
High Risk Groups
People with a high risk of developing high blood pressure include adults ages 40 and older, African Americans, diabetics and people with slightly elevated blood pressure, or pre-hypertension. Almost 70 percent of American adults falls into one of these groups, according to the Centers for Disease Control and Prevention. Individuals with high blood pressure, kidney disease and heart failure should also limit sodium intake.
Recommended Limits
Current dietary guidelines recommend limiting sodium intake to 2,300 mg per day, or 1 tsp. of salt. People with a high risk of developing high blood pressure, however, should limit sodium intake to 1,500 mg per day, or about 2/3 tsp. of salt. Experts at the Harvard School of Public Health and the American Heart Association recommend that everyone limit daily sodium intake to 1,500 mg per day.
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