Ninety percent will develop high blood pressure at some point in life, according to the Centers for Disease Control and Prevention, CDC. Public health and medical experts point to high levels of sodium, so pervasive in America's food supply, as a leading cause of hypertension. A large percentage of the population is sensitive to the effects of sodium. For these people, excess sodium can cause water retention and may even lead to chronic disease.
Sodium
You need a small amount of sodium to stay in good health. Like other minerals, sodium has a specific function; it keeps your body fluids in balance and is necessary for muscle and nerve function. Your kidneys regulate how much sodium remains in your body, retaining it when levels are low and excreting it through urination when you consume more than you need. You get most of your sodium from salt, especially from restaurant and processed foods, according to the CDC. Consuming too much may cause high blood pressure and make you more vulnerable to cardiovascular events, such as a heart attack or stroke. The CDC indicates that certain population groups are more sensitive to the effects of sodium than others.
Sensitivity
The CDC reports that almost 70 percent of Americans fall into groups less tolerant to the effects of excess sodium. These include African-Americans, people age 40 and older and ones already with high blood pressure. However, the Harvard School of Public Health says it's "a myth" that some people are less tolerant to the effects of sodium than others because the human body is very sensitive to this mineral to begin with. Because there's no way to determine who is at risk for high blood pressure and other ill effects that excess sodium consumption causes, most people should play it safe and dramatically decrease their salt intake. The average American consumes 3,436 mg sodium daily --- more than twice the amount the American Heart Association, AHA, recommends.
Recommendations
The Dietary Guidelines for Americans caps sodium at 2,300 mg a day for healthy adults and recommends 1,500 mg or less for people who fall into specific risk groups. However, the AHA and CDC recommend that Americans decrease their sodium intake to 1,500 mg a day or less --- the amount of sodium once recommended only for people with high blood pressure or at risk for high blood pressure. The Cleveland Clinic, on the other hand, recommends that you get no more than 2,000 mg of sodium a day.
Tips
If you're concerned that you have a lower tolerance for sodium, MayoClinic.com recommends eating fresh foods, including fresh vegetables, fruits and meat. These foods are naturally lower in sodium than processed foods. Read Nutrition Facts panels and food labels carefully. Avoid foods that give you 200 mg of sodium or more per serving. Look for "low sodium" on the label. Don't add table salt to home-cooked meals; use herbs, spices and lemon zest to bring out the flavor of your favorite dishes. Don't go overboard on salt substitutes. These are high in potassium and can be problematic for people with kidney problems, congestive heart failure and high blood pressure.
References
- Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium
- MayoClinic.com: Pass on the Salt: Most Americans Would Benefit from Lower Sodium Intake
- MayoClinic.com: Sodium: How to Tame Your Salt Habit Now
- Harvard School of Public Health: The Case for Salt Reduction
- MedlinePlus: Sodium in Diet
- Cleveland Clinic: Low-Sodium Diet Guidelines
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