Sodium gets such a bad rap, it can surprise you to hear that your body needs salt to survive (1)! It is actually essential. So what is the deal? Is sodium bad for you, good for you, or a bit of both?
Let’s unpack all this. Keep reading because I am going to explain how sodium influences your health. I will also offer simple tips to help you navigate your sodium intake while staying within healthy limits.
Why sodium matters
Sodium plays a crucial role in your body (1). It helps to regulate the liquid balance, supports the correct nerve function and is necessary for muscle contractions, including your heart rate (1). In other words, it’s not something that you can completely cut (1).
That said, balance is the key. Too little sodium can be dangerous and can lead to symptoms such as dizziness, fatigue and even more serious complications in extreme cases (4).
But on the other hand, consumption can consume too much – mainly due to heavily processed foods and restaurant meals – increase blood pressure, which can increase the risk of heart conditions and strokes over time (1).
The truth is told, many people consume more sodium than recommended. According to some points, 90% of Americans eat more than the recommended amount (5). That is why experts suggest that you keep your daily intake under 2,300 milligrams for average healthy adults (1).
If you are already dealing with high blood pressure, you can take advantage of an even lower target (6). Nevertheless, sodium needs can vary based on your activity level and sweat losses (6” 7))
With a few Tweaks as more at home cooking and if possible lower sodium options, choose you find the right sodium balance and support your health in the long term (3).
The largest sodium myths –
Myth: All sodium is bad
Although sodium has a bad reputation, it is an essential nutrient (1). Your body needs sodium to regulate liquids, send nerve signals and to support muscle contractions (8). The real problem itself is not sodium, but how much of it we get, especially from highly processed foods and restaurant meals (1).
Myth: if you don’t have high blood pressure, you don’t have to worry
Even if your blood pressure is in a healthy reach today, eating too much sodium can emphasize your cardiovascular system (3). High intake over time can quietly lead to high blood pressure or tension on blood vessels, especially if your diet has little potassium -rich food, such as fruit, vegetables and beans, because potassium helps to balance the effects of sodium in the body (3).
Myth: Sea salt is healthier than table salt
Sea salt may sound more natural, but the sodium content is almost identical to normal table salt (8). The crystals are usually larger, so you can get a little less sodium per pinch, but not enough to make a meaningful health difference (8).
Sea salt proponents often point to the higher mineral content in sea salt; However, there are better sources of minerals (namely fruit and vegetables). So there is no strong reason to consume sea salt for this goal (8).
About the experts
Samantha Cassetty, MS, RDis a nationally recognized expert in the field of food and food, media personality, nutrition advisor and author. Cassetty is a former food director for Good Housekeeping and the co-author of the book Sugar Shock.
Emily Sullivan, RDis a food data curator at MyfitnessPal. She obtained her bachelor’s degree and completed her food internship at Ohio State University and obtained her culinary art diploma at the University of Johnson and Wales.
Myth: Only salt food has sodium
Sodium is not only lurking in chips and pretzels (1). Bread, breakfast cereals, canned goods, frozen meals and even some sweet delicacies can contain surprising quantities (1). That is why it is worth reading labels – even on foods that do not taste salt (1).
Myth: If you do not add salt to food, you don’t eat too much sodium
The majority of the sodium in our diet – more than 70% – comes from processed and restaurant food, not the salt shaker (2). Even if you never reach the salt, dishes such as soups, sandwiches, pizza and salad dressings can quickly push you over your daily limit (2).
Myth: Food with a layer of sodium tastes faint
Cutting on sodium does not mean that it removes the taste. With the right ingredients-such as fresh herbs, herbs, citrus, vinegar, garlic and umami-rich food, you build delicious, satisfactory meals (2). Your taste buds can adjust over time, so give it a few weeks and you may notice a difference (2).
Where most sodium really comes from
If you try to cut back on sodium, skipping the salt shaker is a start – but it is a drop in the bucket compared to where most of the sodium in your diet is lurking (2).
Packed snacks, frozen meals, canned soups, sauces, delicatesse meat, some breakfast cereals and popular electrolyte drinks can all contribute a surprising amount (1).
“Following your food can help you become aware of sodium in normal foods such as bread, breakfast cereals, sauces and even flavored drinks,” says MyfitnessPal Dietitian, Emily Sullivan (2). “It may be surprising how quickly adds sodium from foods that you do not realize you have (2).
The use of a tool such as MyfitnessPal can also help you spot patterns and compare brands. “It can help you see how different brands relate to terms of how much sodium is in the same item,” adds Sullivan. Small Swaps such as choosing a broth with a lower sodium or sandwich bread can really get up over time (2).
You do not have to eliminate salt completely, but gaining a better insight into where sodium skins can enable you to make better -informed choices that support your health in the long term (1).
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How much sodium is too much?
Federal guidelines recommend that most adults retain their sodium intake among 2,300 milligrams per day – about one teaspoon of salt (1). But the average American consumes much more, closer to 3,300 milligrams daily (1).
Nothing in food is black or white and sodium is a perfect example. Some people may have to be more aware of getting enough – no less.
For most people, however, can consistently increase high sodium intake blood pressure and increase the long -term risk of heart conditions or kidney problems (2). That is why certain groups, including older adults and people with hypertension, can benefit from even lower goals (3).
On the other hand, if you are an endurance athlete or work intensely in warm weather, your sodium needs can be higher than average (6” 7).
Smart tips for managing sodium intake
You do not have to completely cut out salt to eat in a healthy way (8). That said, it is useful to be deliberately with your choices, because sodium hides in so many daily foods (2). Here are some tips to help you stay in a healthy reach.
Follow your meals
“Food tracking helps you to spot a high-natrium items and see how different brands relate,” says Sullivan (2). “It also makes you more aware of where sodium sneaks in – such as in bread, sauces or spices that you may not think about twice ((2) “”
Cook a little more
Cooking more meals at home is another game changer because fast food and restaurant meals can have exaggerated amounts (3). “At home cooking you can determine how much sodium you have put in your meals and snacks, which will almost certainly be less than you would find in processed snacks, fast food and restaurant meals,” explains Sullivan (3).
Do not add taste salt
You can stimulate the taste of food without relying on salt (3). Try to season food with fresh or dried herbs, a dash of lemon, garlic, vinegar, onions and umami-rich ingredients such as mushrooms or tomato puree.
Search for packaged foods with a lower natrium
“Many brands now offer options for reduced natural, and those small swaps can make a useful difference,” notes Sullivan (3). She proposes to read food labels and search for products with 140 mg or less sodium per portion to help you stay within the recommended sodium limits (9).
Frequently asked questions (frequently asked questions)
How much sodium is safe per day?
Most adults must strive for less than 2,300 mg per day (3). Some people, such as those with high blood pressure, can benefit from even less – 1500 mg per day (3).
Do I have to cut out salt completely?
No – your body needs sodium for functioning (8). Most people get more than enough from food, so the key is to prevent them from consuming excessive amounts of (8).
Is the pink Himalayas better for me?
People praise the track minerals in the salt of Himalayas, but the sodium content is almost the same as normal salt (8). And the mineral content is tiny compared to what you get in nutritious vegetable food, such as fruit and vegetables (8). The question is not about what is healthier – it is about how much you generally consume (8).
Can I get too little sodium?
It is unlikely, but it can happen in extreme circumstances – if you surrender excessively (8). When the sodium levels of your body fall too low – a condition called hyponatremia – it is usually not because you have not eaten enough sodium, but because you have absorbed too much water, which plays the sodium in your bloodstream (4).
The Bottom Line
Sodium is essential for your health (8). But too much can give the balance in the wrong direction. The majority of the sodium in our diet comes from heavily processed packaged and restaurant food – not the salt that we add at home (2).
Following your meals with a tool such as MyfitnessPal can help you see hidden sources of sodium and to see how your inlet stacks (2). If you are on the high side, reading labels and choosing foods with a lower sodium is a big step in the direction of achieving the right balance (2).
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