Sodium is an essential element our bodies need to help regulate blood pressure and blood volume and for the proper function of muscles and nerves. Sodium comes from the foods we eat, with some foods naturally containing sodium and many others having sodium added. While sodium is important for good health, eating too much sodium can increase the risk of high blood pressure, fluid accumulation and stroke.
Sodium Recommendations
Adults should aim to eat less than 2,300 mg of sodium each day, according to the 2010 Dietary Guidelines for Americans. Certain populations who are more sensitive to sodium -- including adults over the age of 50, African-Americans, and individuals with high blood pressure, kidney disease or diabetes -- should restrict sodium intake to 1,500 mg per day. Because excess sodium intake can increase the risk of a number of health conditions, the American Heart Association recommends that all adults over the age of 20 years restrict daily sodium intake to 1,500 mg.
Dietary Sources of Sodium
Table salt is a major contributor of dietary sodium. One teaspoon of table salt contains 2,300 mg of sodium, exceeding the American Heart Association's recommendation for daily sodium intake. Processed foods, including frozen and boxed dinners, canned soups, vegetables and fish, jarred spaghetti sauce, lunch meat, hot dogs, bacon, ham, processed cheeses, and pickles, often contain large amounts of sodium. Salad dressings, seasoning blends such as lemon pepper or garlic salt, pretzels, crackers and chips are also high in sodium.
Tips for Decreasing Sodium Intake
Try fresh or dried herbs or citrus fruit juice to season foods rather than table salt. Limit the amount of processed foods in your diet, and cook from scratch as often as possible so you can control the amount of sodium in your foods. Opt for whole, unprocessed cuts of meat, fish and poultry and look for "no salt added" products when buying canned vegetables. Avoid salty snack foods and choose unsalted crackers and pretzels.
Reading Nutrition Labels
Nutrition facts labels are found on most foods and provide information about the amount of sodium contained in one serving of food. Compare nutrition facts on similar products and choose foods that contain less sodium. Look for foods labeled "sodium free," which provide less than 5 mg of sodium per serving. Foods labeled "low sodium" are a healthy choice as well, providing 140 mg of sodium or less per serving. Keep serving sizes in mind, remembering that eating a double serving will provide twice the amount of dietary sodium.
References
- MayoClinic.com; How to Tame Your Sodium Habit Now; March 2011
- Colorado State University Extension; Sodium in the Diet; J. Anderson, et al.; July 1996
- Centers for Disease Control and Prevention: Americans Consume Too Much Sodium (Salt)
- American Heart Association; American Heart Association Supports Lower Sodium Limits for Most Americans; March 2009
- MedlinePlus: Sodium in Diet
- U.S. Food and Drug Administration: Guidance for Industry: A Food Labeling Guide
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