Too much salt can lead to serious health problems. Our body needs a certain amount of sodium, which is found in salt (sodium chloride), but too much of it can be harmful.
Sodium is found in nearly everything we eat and drink. It is an important nutrient but you do not need too much of it in your diet.
Many people have far more sodium in their food than is recommended. This could lead to serious health problems. Some probably are not even aware of just how much sodium they have in their diet.
It is not just table salt that you need to worry about. Many processed and prepared foods contain sodium, even some that do not seem salty. Sodium is frequently used in processed and prepared foods as a preservative and as a flavour enhancer either as salt or a component of certain food flavourings.
The body does need some sodium to function properly. It needs sodium to help maintain the right balance of fluids in the body, help transmit nerve impulses and influence the contraction and relaxation of muscles.
The kidneys by nature balance the amount of sodium stored in the body for optimal health. When your body sodium is low your kidneys essentially hold on to the little sodium there is. When body sodium is high your kidneys excrete the excess in urine.
If for some reason your kidneys cannot eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases which makes your heart work harder and increases pressure in your arteries. Diseases such as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.
Some people’s bodies are more sensitive to the effects of sodium than others. If you are sodium sensitive you retain sodium more easily, leading to fluid retention and increased blood pressure.
Too much salt has thus been linked to high blood pressure, which causes damage to your blood vessels and arteries when chronically elevated. In turn this increases your risk of heart disease, stroke, heart failure and kidney disease.
People with high blood pressure, diabetes, and chronic kidney disease, as well as older adults, tend to be more sensitive than others to the blood pressure-raising effects of sodium.
How much is too much?
The recommended limit for sodium intake per day is less than 2 300 milligrams, which is about one teaspoon of salt.
The 2 300 mg of sodium is the upper limit. Less is usually best, especially if you are sensitive to the effects of sodium. It is estimated that the body only needs 186 mg of sodium per day to function properly. However, it would seem almost impossible to consume this little.
The American Heart Association recommends that middle aged and older aged people and those with high blood pressure consume no more than 1 500 mg of sodium per day. Everyone else should aim for less than 2 300 mg per day.
The main source of sodium in a typical diet is processed and prepared foods. These foods are typically high in salt and additives that contain salt. These include bread, pizza, bacon, cheese, fast foods and prepared dinners such as pasta, meat and egg dishes. Natural sources include dairy products and meat among others. While these foods do not have an abundance of sodium they do add to your overall body sodium content.
In the kitchen and at the table many recipes call for salt and many people also salt their food at the table which further adds to the daily intake.
Tips for cutting back on sodium
Eat more fruit and vegetables. Most fruits and vegetables are naturally low in sodium. Eating mostly natural, whole foods will help keep levels of sodium down.
Opt for low sodium products. Remove salt from recipes whenever possible. Use herbs spices and other flavourings to season foods. Use salt substitutes wisely.
Eliminate processed foods. It is estimated that 75 percent of salt intake comes from processed foods. Some food companies are developing products with less sodium so keep an eye out for sodium listed on food labels.
When shopping read food labels. The nutrition facts label found on most packaged and processed foods lists the amount of sodium in each serving. Try to avoid products with more than 200 mg of sodium per serving.
Be aware of the sodium content of dressings and sauces. Even a little bit of dressing and sauce can add sodium to your meal and your overall sodium daily intake.
Forgo fast foods. Eating at fast food chains may be fast and cheap but you may pay the price in calories, fat and sodium. Many fast food items are big on sodium. If you are going to eat pizza choose one without cheese and try one with cooked chicken strips and lots of vegetables.
Your taste for salt is acquired so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. Consider using salt-free seasoning to help with the transition. After a few weeks of cutting back on salt you probably will not miss it and some foods may even taste too salty.
