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How to Manage Your Daily Sodium Intake and Avoid an Overload

One area where Americans continue to struggle in their diet, is sodium intake. The average sodium intake in the United States is 3,400 mg a day. Read what Cooper Clinic Nutrition Services advises when it comes to sodium.

Daily recommendations:

2,300 mg per day
1,500 mg per day for those who:
Are older than 51
Are African American
Have hypertension, diabetes or chronic kidney disease

Why worry about sodium?
Sodium attracts fluid. When extra sodium is in your body, you need to retain fluid, which in turn causes the blood volume in your blood vessels to increase. As a result, the heart has to work harder to pump blood through your blood vessels. This describes high blood pressure also know as hypertension. Hypertension increases your risk for heart attack or heart failure, stroke and kidney disease. Diets higher in sodium have also been associated with stomach cancer, osteoporosis and dehydration.

Understanding blood pressure readings
Your blood pressure is measured in two numbers. The top number measures systolic pressure, or the force exerted during a heartbeat. The bottom number measures the diastolic pressure, the force exerted between heart beats.

Normal blood pressure: 120/80
High blood pressure: 140/90

By keeping your sodium intake within the recommended limits, you can help prevent the development of hypertension and the complications that go along with it.

Hidden sodium
One reason consumers have trouble staying within the recommended sodium levels is they don’t know where the sodium is coming from. Although table salt is a contributor (1 teaspoon has 2300 mg!), it is not the main source of sodium in a typical American diet. Shockingly, three fourths of the sodium Americans consume comes from processed and restaurant foods. Foods that have hidden sodium include:

Processed meats (those that have been smoked, cured, salted, canned or chemically preserved)
Boxed meals (Macaroni and cheese and seasoned rice)
Soups, sauces, gravies, salad dressings and condiments (ketchup, mustard and soy sauces
Wraps and breads
Sports drinks and energy drinks
Tomato based products (sauce, juice, paste and salsa) and canned vegetables/beans
Cereal, crackers, chips and pretzels
Pickled items such as olives, okra or pickles
Cottage cheese and processed cheeses

Many restaurants add a ton of salt for flavor. Chinese and fast food restaurants are usually the most concerning.

What can you do?

Eat at home when possible.
Cook with fresh ingredients.
Avoid canned, jarred and bottled products.
Check nutrition labels. Look for the amount of sodium in each food item. Try to stay within 400-600mg of sodium per meal and around 200mg of sodium per snack.
Do not add salt or sea salt to your food. Instead, use seasonings such as Ms. Dash and McCormick’s Perfect Pinch or garlic powder, basil, garlic and lime juice.

MYTH BUSTER:
Sea salt and regular iodized salt have the same amount of sodium per teaspoon. The only difference is sea salt has a stronger flavor and larger flakes making less come out of the shaker, therefore you might not use as much with sea salt.

When eating out, follow these guidelines:

Ask that foods be prepared without salt or soy sauce.
Know “high sodium terms” (pickled, cured, smoked, processed and broth).
Do not use the salt shaker.
Choose vegetable sides instead of fried/salty sides.
Limit condiment use (ketchup, BBQ sauce, mustard, horseradish).

Sodium intake may seem challenging, but by following these tips you will be able to meet your daily goals. Getting your sodium intake in check will help get you on the right track to a healthier diet, and a healthier life.

For more information on Cooper Clinic Nutrition Services, click here or call 972.560.2655.