Salt, a compound of sodium and chlorine, is added to food for flavor, texture, and preservation. Our bodies need a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. But too much sodium in the diet increases the risk of high blood pressure, or hypertension. It can also cause kidney disease, and lead to calcium losses that may increase the risk of osteoporosis. Dietary guidelines recommend limiting sodium intake to no more than 2,300 mg per day for most adults. Most of the sodium people consume comes from packaged, processed foods.
The salty taste of processed foods is often attributed to the use of sodium chloride (sodium chloride), known as table salt, but other additives can add to a food’s sodium content. For example, some manufacturers add salt to the bread dough, while others use sodium as a preservative in meats and dairy products. Sodium is added to some canned soups, vegetable and fruit candies, and frozen entrees, and can be found in some salad dressings, pickles, condiments, and cheeses.
Sodium is essential for the body, but too much salt increases the risk of high blood pressure. This is because high salt intake leads to fluid retention, which can cause the blood vessels to narrow and raise blood pressure. High salt intake can also lead to a loss of calcium from the bones, and an increased risk for heart disease and stroke.
But the evidence on the benefits of reducing sodium intakes is mixed. Most populations worldwide consume between 3 and 6 g of sodium daily, and less than 5-10% have an intake below the current recommendations of below 2.3 g/day. Furthermore, there is no evidence that it would be possible to lower sodium intake to these levels on a sustained basis in entire populations or that this strategy would lower cardiovascular events and death.
High blood pressure is a major risk factor for cardiovascular diseases, including heart disease and stroke, and is the leading cause of death in the United States. Several factors are associated with high blood pressure, including family history, age, ethnicity, and obesity. The majority of hypertension cases are attributed to high sodium intake and excessive consumption of processed foods and beverages, which can be difficult to change.
If you have high blood pressure, you should talk to your doctor about lowering your sodium intake. In some cases, doctors will put patients on a low-sodium diet to improve their condition and prevent heart complications. The FDA recommends a diet that is rich in fruits, vegetables, and whole grains; lean meats and poultry; fish and shellfish; low-fat milk and yogurt; and nuts and seeds. The diet should also limit salt, processed foods, and fried foods. In addition, it is important to drink plenty of water and choose nonfat dairy options when possible. Potassium is a mineral that helps balance sodium. It is found in a wide variety of fruits and vegetables, especially bananas, avocados, tomatoes, spinach, sweet potatoes, and broccoli; and in beans, peas, lentils, and peanuts.