Sodium in Your Diet
What is sodium?
Sodium is a mineral and an important component of body fluids. It regulates water balance, helps maintain a steady heart rhythm, and is involved in transmission of nerve impulses throughout your body. It is necessary for life, but too much can be harmful. Most Americans get too much sodium, mostly in the form of salt (sodium chloride) in the foods they eat.
Where is sodium found?
Sodium is obtained from food, either as a natural ingredient, flavoring, or preservative. Almost all foods contain some sodium. Most people are familiar with the dietary sodium known as table salt and with baking soda (sodium bicarbonate), but there is also hidden sodium in a lot of our food. Most processed foods, meats, cheeses, breads, and cereals contain sodium. Fast foods, canned foods, baked goods, pickles, and relishes all contain sodium. Carbonated beverages may also be a source of hidden sodium.
What happens if I eat too much sodium?
Any sodium your body does not need is normally excreted by the kidneys and passed out of the body in the urine. Too much salt is thought to contribute to high blood pressure (hypertension) and to make it worse. This, in turn, increases your risk for heart disease, kidney disease, and stroke. Most nutritionists consider the sodium eaten by people in the U.S. to be more than double the amount they need.
What are the symptoms of excess sodium?
If your diet contains too much sodium, you may have:
- increased blood pressure
- fluid retention
- dizziness
- swelling of the legs (if your retention of fluid is severe).
What can I do to help myself?
- Have your blood pressure checked from time to time, at least once each year.
- Take the salt shaker off the table and use less salt on food and in cooking. Substitute herbs or lemon juice as flavor enhancers.
- Cut down on fast foods, canned foods, and prepared foods, which tend to be high in salt. Even low-fat prepared foods may be high in salt.
- Cut down on carbonated beverages, which may be high in sodium and empty calories.
