Cardiovascular diseases are the number one cause of death worldwide for adult men and women, with high blood pressure being a big risk factor. According to the American Heart Association, approximately one in three Americans will develop high blood pressure -- with a high sodium intake possibly being one of the leading causes. Reducing your intake of sodium can help you control your blood pressure, which decreases your risk for developing cardiovascular diseases.
About Sodium
Your body uses sodium to regulate your blood pressure and blood volume. It is also necessary in the functioning of nerves and muscles. So you need sodium, but when you take in too much, your body holds onto excess fluids. This creates more work for your heart because more blood volume needs to be pumped through your body. Too much sodium can also increase your risk of stroke, heart failure, stomach cancer and kidney disease, according to the American Heart Association.
USDA Dietary Guidelines
Healthy Americans should consume less than 2,300 mg of sodium daily, according to guidelines published in 2010 by the U.S. Department of Agriculture. The guidelines also state that if you are over 50, and those of any age who are African American or who have diabetes, chronic kidney disease or hypertension, should consume 1,500 mg or less daily. Your doctor's recommendations for your sodium intake may differ depending on your current health status, so always follow his advice.
Sodium Levels and Food Labels
Table salt is one of the major sources of sodium in the American diet and is especially abundant in processed foods. One teaspoon of salt equals 2,300 mg of sodium, according to the American Heart Association. This is the maximum amount of sodium that healthy adult males and females should consume daily and it is easy to see how it can add up so quickly. To help control your sodium intake, always read the labels on food before purchase. A product cannot claim to be healthy if the sodium level exceeds 480 mg per serving, notes the USDA. Aim for a product with a lower sodium level. For example, a low sodium content is 140 mg or less per serving, indicates the American Heart Association.
Tips for Sodium Reduction
To reduce your daily sodium intake, eat fresh fruits and vegetables instead of processed foods as often as possible, use spices and herbs to enhance a food's flavor instead of adding table salt, add lemon juice to fish and vegetables instead of salt and ask for food to be prepared without salt when eating out. Also eat more potassium-rich foods like chicken and tomatoes which may reduce the effects of sodium and lower blood pressure.
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