Most Americans consume too much sodium, according to the Centers for Disease Control and Prevention.High sodium intake causes high blood pressure and increases your chances of developing heart disease. Some people are more sensitive to sodium than others, so always discuss your intake with your doctor to determine the appropriate amount for your age and medical condition.
Maximum Intake
The maximum daily intake for sodium is 2,300 mg for adults under 50, which is about one teaspoon of table salt. Most American men consume 3,100 to 4,700 mg of sodium per day, or 2,300 to 3,100 mg daily for women, according to the Colorado State University Extension. However, 2,300 mg is the maximum amount that most healthy adults can consume each day without experiencing negative effects on health, and consuming less than this amount is certainly not harmful. As noted by the American Heart Association, there is no biological reason that you must consume 2,300 mg per day.
Recommended Intake
Although the 2010 Dietary Guidelines for Americans suggest a general daily limit of 2,300 mg of sodium, most Americans should limit their intake to 1,500 mg per day. The 1,500 mg limit was initially a recommendation for salt-sensitive populations, such as adults over 50, African Americans and people with high blood pressure. About 69 percent of Americans fit into one or more of these categories. Even if you do not fit into the salt-sensitive population, limiting your sodium intake to 1,500 mg is ideal. In fact, the American Heart Association recommends this intake for all Americans. This is equal to about 3/4 teaspoon of table salt.
Children and Adolescents
If you have children, limit their sodium intake to the recommended amounts to decrease the risk of future health problems and establish health eating patterns. Children ages 2 to 3 should not have more than 1,000 mg of sodium per day, or 1,200 mg for children age 4 to 8. The recommended maximum intake for kids ages 9 and older is the same as the intake for salt-sensitive adults: 1,500 mg per day. Once again, keep in mind that these recommendations are the maximum amounts suggested.
Lowering Your Intake
Americans obtain about 75 percent of their sodium intake from processed foods, according to the American Heart Association. To decrease your sodium intake, eat more fresh foods like fruits and vegetables, which contain lower amounts of sodium and contain many vitamins and minerals. Replace salt and high-sodium seasonings and condiments with fresh herbs and increase your intake of potassium, which decreases sodium's effects on blood pressure. Potassium-rich foods include leafy green vegetables, vine-ripened fruits like bananas, root vegetables and citrus fruits.
References
- Centers for Disease Control and Prevention: A salt-filled meal.Most Americans Should Consume Less Sodium
- American Heart Association: Comments to 2010 Dietary Guidelines Advisory Commitee; 2009
- Colorado State University Extension; Sodium in the Diet; J. Anderson et al.; 2011
- American Heart Association: Shaking the Salt Habit
- MayoClinic.com: Nutrition for Kids
- U.S. Department of Health and Human Services: Sodium and Potassium
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