Sodium

The Sodium Issue

Current health advice warns against too much sodium. This warning is based on research suggesting that eating high amounts of sodium may contribute to the development of high blood pressure in certain people. High blood pressure may then lead to heart disease, kidney disease or stroke.

Why Not Eliminate Sodium from the Diet?

Sodium is an absolutely necessary mineral for the human body. Without it, nerves and muscles would cease to function, the absorption of major nutrients would be impaired, and the body would not be able to maintain adequate water and mineral balance.

How Does Sodium Contribute to High Blood Pressure?

In a complex way, increased salt intake causes more fluid to be retained in the blood vessels. This increased volume of blood requires the heart to work harder to pump blood to all the tissues in the body. Increasing the blood’s volume within the enclosure of the circulatory system is one way that salt increases blood pressure.

Salt may also help elevate blood pressure through the action of the arterioles. Arterioles are blood vessels that dilate and constrict to regulate blood pressure and blood flow. By contracting under the influence of sodium, arterioles effectively increase the resistance to blood movement and lessen the volume of blood that is returned to the heart. This action also increases blood pressure.

Other mechanisms linking sodium with hypertension are less well understood. The extent to which each person responds to high intake of salt is probably genetically determined. Some people are more susceptible to the effects of sodium than others, and sodium sensitivity appears to increase with age.

At present, there is no accurate test to determine who may be sensitive to the effects of sodium. This is why the population overall is advised to limit sodium use.

Certain characteristics can help identify individuals who may develop high blood pressure. These risk factors include:

• A family history of high blood pressure
• Elevated blood pressure readings (normal is less than 120/80 mm/Hg)
• A high resting heart rate (given the level of physical fitness)
• A body mass index of 25 or higher. High blood pressure is a "silent" disease; it often has no symptoms. Be sure you and your health care provider monitor your blood pressure regularly.

Current research suggests a diet high in potassium and calcium may help lower blood pressure. Good sources of potassium include food from the fruit and vegetable group; good sources of calcium can be found in food from the dairy group. Include at least 5 servings of fruits and/or vegetables and at least 3 servings of dairy items each day.

How Much Sodium is Recommended?

Recommended intake of sodium is 1000-3000 mg/day.  This replaces your normal daily loss of sodium. You can meet this recommendation by eating a healthy, nutritionally well-balanced diet.  In fact, just one teaspoon of salt (including sodium found naturally in food or added during preparation) is enough to meet this requirement.

What Are the Sources of Sodium?

Sodium is a regular part of our food supply. It is found naturally in meats, nuts, grains, fruits, vegetables, and dairy products in low amounts. Unfortunately, most of the sodium Americans eat today is added to food in the form of sodium chloride, or table salt.  Food manufacturers also add table salt to food in the process of preserving and processing, as well as flavor enhancing. Sodium is also hidden as a part of other chemical additives, such as sodium nitrate, sodium benzoate saccharin, and monosodium glutamate. As a result, many Americans unknowingly consume three to five times more sodium than they need.

How to Control Sodium Intake.

By eating a diet of predominantly unprocessed food, you may obtain enough sodium to meet the body's needs. The best way to decrease your sodium intake is to become more aware of the sources of sodium in your diet and to moderate your intake of salty food and table salt.

Read Food Labels for Sodium Information

The following standardized terms are used to identify the sodium content of foods.

• Sodium-free and salt-free: less than 5 mg of sodium per serving.
• Low sodium: 140 mg or less per serving.
• Light in sodium: 50% less sodium than the comparison food.
• Very low sodium: 35 mg or less per serving.

How to Cut Salt Intake

Most people eat more salt and sodium than they need, and some people can lower their blood pressure by avoiding highly salted foods and removing the salt shaker from the table. Food eaten without salt may seem less tasty at first, but with repetition, you can learn to enjoy the natural flavors of many unsalted foods.

Strategies to cut salt intake include:

1. Cook without added salt, or with only small amounts.
2. Prepare foods with sodium-free spices such as basil, bay leaves, caraway seeds, curry, garlic, ginger, lemon, mint, oregano, parsley, pepper, rosemary, sesame and thyme.
3. Add little or no salt at the table.
4. Read labels, looking for sodium content.
5. Eat high-salt foods in moderation or look for low-sodium options.
6. Eating foods that are lower in sodium, such as:
   • Fresh vegetables and salads
   • Homemade soup
   • Shredded wheat
   • Puffed rice or wheat
   • Oatmeal
   • Low-sodium, ready-to-eat cereals
   • Salt-free matzo
   • Crackers
   • Pasta
   • Beverages such as fresh fruit juices, seltzer water, or sodas other than club soda or saccharin-flavored soda
   • Sandwiches with nitrite-free meats, such as turkey and chicken breast
7. Eating food that is high in sodium sparingly, including those such as:
   • Food prepared in brine, such as pickles, olives, and sauerkraut
   • Salty or smoked meats, such as bacon, bologna, corned or chopped beef, frankfurters, ham, lunch meats, salami, salt pork, sausage, and smoked tongue
   • Salty or smoked fish, such as anchovies, caviar, salted and dried herring, sardines, and smoked salmon
   • Beverages such as saccharin-flavored soda and club soda
   • Snack items such as corn chips, potato chips, pretzels, salted popcorn, salted nuts, and crackers
   • Sodium-heavy spices and sauces, such as bouillon cubes, celery salt, garlic salt, seasoned salts, soy, steak sauces, Worcestershire, and barbeque sauce
   • Cheeses, especially processed types
   • Canned and instant soups, canned or frozen vegetables
   • Ready-to-eat cereals
   • Fast food
   • Baking soda and baking powder
   • Prepared horseradish, catsup, and mustard

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