What Is The Limit Of Sodium Consumption For A Day?

Sodium helps your muscles contract and relax, aids your body in transmitting nerve impulses and helps your body maintain a healthy balance of fluids, according to MayoClinic.com. However, the body only needs about 500 mg of sodium per day to maintain these basic functions ,and you may end up with some serious health problems if you regularly consume more sodium than you need.

Recommendations

Most people should limit their intake of sodium to about 2,300 mg a day, but your doctor may recommend that you cut back further to 1,500 mg per day if you are least 51, if you are African American or if you have diabetes, chronic kidney disease or high blood pressure, according to the Centers for Disease Control and Prevention. You will also reduce health risks from consuming too much sodium if you increase your intake of potassium-rich foods such as vegetables and fruits.

Risks

Your kidneys help keep your sodium levels in a healthy balance. They retain sodium when your levels are low and they excrete sodium in urine when your levels are high. But your kidneys may struggle to maintain the balance if you are sensitive to salt or if you have health conditions, such as chronic kidney disease, cirrhosis and congestive heart failure, according to MayoClinic.com. Because sodium holds onto water, your blood volume will increase and the high volume will start to exert too much pressure on your arteries. This condition, known as hypertension, can increase your risk of heart disease, stroke and heart failure.

Sodium-Rich Foods

Sodium naturally occurs in most foods, including vegetables and dairy products. The most common form of sodium in your diet is sodium chloride, also known as table salt. Adding 1 tsp. of salt to a recipe or already cooked meal will tack on 2,000 mg of sodium. Sodium is also added to food products such as onion salt, ketchup, bouillon cubes, pizza, soups and fast foods. Processed and prepared foods tend to be higher in sodium than natural foods and they are the primary source of sodium in the average American diet, according to MayoClinic.com. Whereas 1 cup of milk contains about 107 mg of sodium, a single hot dog contains about 639 mg of sodium, 1 cup of chicken noodle soup contains about 1,107 mg of sodium and 3 oz. of ham contains about 1,114 mg of sodium.

Cutting Back

Eat more fresh fruits and vegetables, lean meats, fish, poultry and unprocessed grains without added salt to keep your sodium intake within the recommended limits. When you do purchase a processed or prepared food, choose products that are labeled "low sodium" or "reduced sodium." Further limit your sodium intake by not adding any salt to your foods and using only a small amount of condiments. If you're looking for added flavor in recipes, use herbs and spices in the place of salt whenever possible.