And maybe you have read that you should stop using the salt shaker. But what does all of this mean and how many of us are actually successful? What you may not know is that sodium is an essential nutrient. This means we need some sodium to maintain good health. A healthy, active adult needs between and mg of sodium per day. So how much are we actually consuming? Current data shows that the average American consumes about 3, mg of sodium per day.
To put this in perspective, 1 teaspoon of table salt is equal to about 2, mg of sodium and 3, mg of sodium is about 1. You may be asking yourself if any of this is really that important. The same scientific bodies that provide the above stated guidelines all agree that excess sodium consumption increases our risk of developing hypertension high blood pressure. In turn, this can lead to heart disease , heart failure, stroke and kidney disease.
There is also some evidence that consuming high levels of sodium increase your risk for osteoporosis by leaching calcium from your bones. Where is all this sodium coming from? Since then, research has established a strong relationship between excessive sodium intake and high blood pressure 6 , 7 , 8 , 9. Analyzing the urine sodium levels of more than , people from 18 countries across five continents, researchers found that those who consumed more sodium had significantly higher blood pressure than those with lower intakes Using the same population, other scientists demonstrated that people who consumed more than 7 grams of sodium per day were at a higher risk of heart disease and early death than people who consumed 3—6 grams daily People with high blood pressure, diabetes and chronic kidney disease , as well as older adults and African Americans, tend to be more sensitive to the blood-pressure-raising effects of sodium 12 , Sodium increases blood pressure.
This effect is stronger in certain populations, making them more sensitive to salt and more prone to blood-pressure-related heart disease. For decades, health authorities have urged people to limit their sodium intake to control blood pressure. However, it would almost be impossible to consume this little, still meet your energy needs and get the recommended intake of other important nutrients. This limit was established based on evidence from clinical studies that sodium intakes above 2, mg 2.
The WHO suggests consuming 2, mg 2 grams of sodium per day, and the American Heart Association advises a much lower intake of 1, mg 1. Today, Americans consume much more sodium than health authorities recommend — averaging about 3, mg 3. However, these recommendations have been controversial, as people with normal blood pressure levels may not benefit from restricting their sodium intake 18 , In fact, evidence to suggest that consuming less salt decreases heart disease risk in healthy people is limited.
It may even be harmful Health authorities recommend between 1, mg 1. In a review study comprising more than , people with and without high blood pressure from 49 countries across six continents, researchers examined how sodium intake affected the risk of heart disease and early death The review showed that — regardless of blood pressure — people who consumed less than 3, mg 3 grams of sodium per day were more likely to have heart disease or die compared to people who consumed 4,—5, mg 4—5 grams.
Still, researchers also found that people with high blood pressure who consumed more than 7 grams of sodium per day had a significantly greater risk of heart disease or death than people who consumed 4—5 grams. In both people with high and normal blood pressure, consuming too little sodium has been shown to worsen health more than consuming too much. People with high blood pressure who consume more than 7 grams of sodium per day should certainly consume less. The same may apply if you have been instructed by your physician or registered dietitian to limit your sodium intake for medical reasons — as in the case of a low-sodium therapeutic diet.
Though health authorities continue to push for lower sodium intakes, reducing sodium too much — below 3 grams per day — may negatively impact health. Studies show that people who consume less than 3 grams of sodium per day are at a greater risk of heart disease and early death than people with an intake of 4—5 grams. This raises concerns as to whether the current sodium guidelines — ranging from 1, mg 1.
Achieving the low amounts of sodium that health authorities recommend can be difficult and may not be best for your health. There are more practical and effective ways to control your blood pressure and improve your health without having to focus solely on how much sodium you consume. Exercise is associated with a myriad of health benefits — including lower blood pressure A combination of aerobic and resistance training is ideal, but even just walking can help bring your levels down 22 , 23 , 24 , That is why the U.
Food and Drug Administration is working with the food industry to make reasonable reductions in sodium across a wide variety of foods. Even though sodium may already be in many packaged foods when you purchase them, you can lower your daily sodium intake by using the Nutrition Facts label. But remember, the sodium content can vary significantly between similar types of foods. Table salt also known by its chemical name, sodium chloride is a crystal-like compound that is abundant in nature.
Sodium is a mineral, and one of the chemical elements found in salt. As a food ingredient, sodium has multiple uses, such as for curing meat, baking, thickening, retaining moisture, enhancing flavor including the flavor of other ingredients , and as a preservative.
Also, some foods that you may eat several times a day such as breads can add up to a lot of sodium over the course of a day, even though an individual serving may not be high in sodium. You can also check for nutrient claims on food and beverage packages to quickly identify those that may contain less sodium.
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