Nutrition-Sodium
Nutrition Home:
 Minerals
| Minerals help the body perform numerous functions, such as building strong bones, transmitting nerve impulses, making hormones and maintaining a regular heartbeat.
There are two types of minerals - macrominerals and trace minerals. Your body needs larger amounts of macrominerals like calcium, sodium and potassium. Trace minerals, on the other hand, are only needed in small amounts. Common trace minerals include iron, zinc, selenium and chromium.
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Sodium, a macromineral, is actually necessary to regulate your blood pressure and blood volume. Without sodium, you wouldn't have any blood pressure at all. Sodium occurs naturally in many foods, including vegetables and dairy products. In addition, sodium is in drinking water and in many processed foods and condiments, such as soy sauce, processed meats, and canned soups and vegetables.
The problem with sodium is that Americans are consuming way too much of it-between 4,000 and 6,000 extra milligrams per day. Table salt is 40% sodium, and one teaspoon of salt contains 2,300 milligrams of sodium. Sodium can be a major dietary culprit when it comes to high blood pressure, so it’s important to monitor your sodium intake.
How Much Sodium Is Enough?
The American Heart Association recommends that for every 1,000 calories of food you eat, the sodium intake should be 1,000 milligrams or less and should not exceed the 3,300 milligram daily limit for adults.
However, your sodium intake may be dependent upon your medical condition and the prescriptions you take. People who have hypertension may be advised by their doctors to consume a low-sodium diet.
The sodium content of most foods is listed on the food label. In general, fast foods, processed meats and canned vegetables and soups contain lots of added sodium.
Limiting Sodium
Processed food often contains a lot of sodium. Watch out for dried sauce mixes, boxed dinners, and snack foods like potato chips and pretzels. Try these tips to reduce the sodium in your diet:
- Remove the salt shaker from the table.
- Choose fresh, frozen or canned food items without added salts.
- Select unsalted nuts or seeds, dried beans, peas and lentils.
- Avoid adding salt and canned vegetables to homemade dishes.
- Select unsalted, fat-free broths, bouillons or soups.
- When dining out, be specific about what you want and how you want it prepared. Request your dish to be prepared without salt.
- Learn to use spices and herbs to enhance the taste of your food instead of salt.
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