| Sodium is a mineral that occurs naturally in foods or is added to them during the manufacturing process. Ninety percent of the sodium we consume is in the form of salt. The average American takes in about 3,400 milligrams of sodium a day. That amount equals about one and a half teaspoons of salt per day. The U.S. Department of Health and Human Services’ Dietary Guidelines for Americans recommend that the general population consume no more than 2,300 milligrams of sodium a day, which amounts to about a teaspoon of table salt. Unfortunately, some people are more sensitive to the effects of salt than others. The guidelines recommend that, in general, individuals with hypertension, blacks, and middle-aged and older adults should limit their intake to 1,500 milligrams of sodium per day. The exceptions to this guideline are people whose doctors have put them on a diet that requires even less sodium because of a medical condition.
| The human body requires a certain amount of sodium to function properly. It helps maintain the right balance of fluids, helps transmit nerve impulses and influences the contraction and relaxation of muscles. We rely on our kidneys to naturally balance the amount of sodium stored in our bodies for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine. But if the kidneys aren’t functioning properly or someone’s body is more sensitive to the effects of salt, more sodium stays in the bloodstream. Because sodium naturally bonds to water, the extra sodium pulls water into the bloodstream, increasing the total amount of blood in the body. With more blood flowing through the blood vessels, your blood pressure increases. High blood pressure is a major risk factor for heart attack, stroke, kidney failure and peripheral vascular disease.
| If you are trying to cut back on your sodium intake, you might want to consider checking out the drugs you are taking. Some prescription and over-the-counter drugs contain high amounts of sodium. Some headache or heartburn medicines can contain sodium carbonate or bicarbonate. Carefully read the labels on all over-the-counter drugs and look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must be on labels of antacids that have five milligrams or more per dosage unit. Some companies are now producing low-sodium over-the-counter products. If in doubt, ask your doctor or pharmacist if the drug is OK for you. As for prescription drugs, consumers can’t know whether a prescription drug contains sodium. If you have high blood pressure, ask your physician about the sodium content of the drugs you are taking. But NEVER stop taking any medication without checking with your doctor.
| Many salt substitutes contain potassium chloride and can be used by individuals to replace salt in their diet. There are no known undesirable effects in healthy people who consume a lot of potassium. However, potassium could be harmful to people with certain medical conditions, such as diabetes, kidney disease, and heart disease. So check with your doctor before using any salt substitutes. And beware of any products that are labeled low sodium or salt free. A sodium-free or salt-free product contains less than five milligrams of sodium per serving. A low-sodium food can contain 140 milligrams of sodium or less per serving. Don’t assume that a product that says it is “light in sodium” is in reality low in sodium. For example, a can of chicken noodle soup that claims to have 25 percent less sodium still has a whopping 524 milligrams in a cup. It’s only lower in salt compared with regular chicken noodle soup that has more than 790 milligrams in a cup.
| Virtually all Americans can benefit from reducing the sodium in their diet. One good way to do that is by eating more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn’t been injected with a sodium-containing solution. When possible, choose low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.” Better yet, buy plain whole-grain rice and pasta instead of ones that have added seasonings. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Instead of salt, use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. Sea salt, however, isn’t considered a good substitute as it has about the same amount of sodium as table salt.
Trusted by thousands of listeners every week, T. Glenn Pait, M.D., began offering expert advice as the host of UAMS’ “Here’s to Your Health” program in 1996. Dr. Pait began working at UAMS in 1994 and has been practicing medicine for over 25 years.
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