Sodium

Americans eat more salt (sodium chloride) and other forms of sodium than they need, according to the National Institutes of Health (NIH). And while the correlation between salt and high blood pressure is still being studied, reduced sodium intake has been shown to help some people lower their blood pressure.

That's important because high blood pressure is a serious health problem. In fact, about one in every four American adults has high blood pressure and it's especially dangerous because it often gives no warning signs or symptoms. (Read about "Hypertension: High Blood Pressure")

According to the National Heart, Lung, and Blood Institute (NHLBI) many people with high blood pressure, who cut back on salt and sodium, find that their blood pressure falls. Cutting back on salt and sodium can also prevent blood pressure from rising. In addition, NHLBI says some people like African Americans (Read about "Minority Health") and the elderly are more affected by sodium than others. So avoiding excess consumption of salt seems to make sense for many people.

But how much is too much? The latest update of the guidelines from the U.S. Department of Agriculture (USDA) calls for everyone to reduce daily sodium intake to less than 2,300 milligrams (mg). That's about 1 teaspoon of table salt. The guidelines further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. (Read about "Diabetes" "Kidney Disease") The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

Most Americans eat much more. NIH says that between processed foods and salt added during cooking or at the table, the average American consumes 4,000 to 6,000 milligrams of sodium a day.

How to lower that amount? Some suggestions from NHLBI:

• Read labels and choose foods lower in sodium most of the time. (Read about "Food Labels")
• Buy fresh or plain frozen vegetables, and if you choose canned vegetables, look for products with no salt added.
• Use fresh poultry, fish and lean meat, rather than canned or processed types.
• Use herbs, spices and salt-free seasoning blends in cooking and at the table instead of salt.
• Rinse canned foods like tuna to remove some sodium.

You can see the sodium content of some common foods in the table listed below which has been adapted from US Department of Agriculture and the National Heart, Lung, and Blood Institute.

Remember, high blood pressure can be a serious problem, so if you suspect high blood pressure, talk with your doctor.

Related Information:

    Hypertension: High Blood Pressure

    Dietary Guidelines