SODIUM – HOW MUCH IS TOO MUCH?

DID YOU KNOW?

Many people consume far more sodium than recommended which could lead to serious health issues.
For the estimated one in three Americans who will develop high blood pressure, a high-sodium diet may be to blame. (American Heart Association)
A single teaspoon of table salt, which is a combination of sodium and chloride, has 2,325 milligrams (mg) of sodium.
Many processed and prepared foods contain it.

It is essential…in certain amounts…your body needs some it to function properly because it:

  • Helps maintain the right balance of fluids in your body
  • Helps transmit nerve impulses
  • Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of it stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to it. When body sodium is high, your kidneys excrete the excess in urine.

Sometimes kidneys cannot eliminate enough of it and it starts to build up in your blood.

It attracts and holds the water in your body, increasing blood volume, making your heart work harder and increases the pressure in your arteries.

HOW MUCH DO YOU NEED?

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.
These are upper limits, and less is usually best, especially if you’re sensitive to the effects of sodium. If you aren’t sure how much sodium your diet should include, talk to your doctor or dietitian.

WHAT ARE THE MAJOR SOURCES OF SODIUM?

The average American gets about 3,400 mg of it a day — much more than recommended. Here are the main sources of it in a typical diet:

Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain it. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.

Natural sources. Some foods naturally contain it. These include all vegetables and dairy products, meat, and shellfish. While they don’t have an abundance of it, eating these foods does add to your overall body content of it. Just be aware of the amounts.

In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain it. One tablespoon of soy sauce, for example, has about 1,000 mg.

TIPS FOR CUTTING BACK:

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn’t been injected with a sodium-containing solution. Look on the label or ask your butcher.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.” Better yet, buy plain whole-grain rice and pasta instead of ones that have added seasonings.
  • Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. Sea salt, however, isn’t a good substitute. It has about the same amount of sodium as table salt.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful especially if you have kidney problems or if you’re taking medications for congestive heart failure or high blood pressure that cause potassium retention.

CHECK THE LABEL

The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:

  • Monosodium glutamate (MSG)
  • Baking soda (also called sodium bicarbonate)
  • Baking powder
  • Disodium phosphate
  • Sodium alginate
  • Sodium citrate
  • Sodium nitrite

Try to avoid products with more than 200 mg per serving. And be sure you know how many servings are in a package — that information is also on the Nutrition Facts label.

What does the label claim mean?

Sodium-Free or Salt-Free: Each serving in this product contains less than 5 mg.
Very Low Sodium: Each serving contains 35 mg or less.
Low Sodium: Each serving contains 140 mg or less.
Reduced or Less Sodium: The product contains at least 25 percent less than the regular version.
Lite or Light In Sodium: The sodium content has been reduced by at least 50 percent from the regular version.
Unsalted or No Salt Added: No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in it.

Tips on how to decrease your intake:

Decrease your salt use gradually, allowing your taste buds to adjust.
Start by using no more than 1/4 teaspoon of salt daily — at the table and in cooking
Get rid of the salt shaker!

Dishin’ out Healthy – Health Educator: Nichelle

Sources:
mayoclinic.org/healthy-living/
heart.org/HEARTORG/GettingHealthy/