It is everywhere. Reduced sodium this. No salt added that. On and on. It's no wonder we think that sodium (salt) is a bad thing. Although sodium has a bad reputation, our body does require it to function properly. So, just how much is too much?
The average, healthy individual should target for around 2,300 mg of sodium or less per day. If you are over 50 or have high blood pressure, diabetes or chronic kidney disease you should aim for about 1,500 mg or less. You should always consult your doctor to discuss your specific needs.
Remember that our body requires sodium in order to maintain the right balance of fluids and electrolytes. Sodium also helps to transmit nerve impulses and has some influence on the contraction and relaxation of our muscles.
The kidneys are responsible for balancing the amount of sodium that is stored in our body for optimal health. When our sodium levels are low, the kidneys hold on to some. If our levels are high, the kidneys will get rid of the excess through our urine. When levels are too high and the kidneys can't keep up, the excess salt ends up in our bloodstream. This attracts water to the blood which increases our blood volume. This, in turn, raises our blood pressure. High blood pressure puts us at higher risk of heart disease and stroke.
You may be thinking, "I don't add much salt to my meals so I should be OK." Keep in mind that only about 10 per cent of the salt we ingest is added during cooking or at the table. About 12-15 per cent is naturally occurring in food. The remaining 75 per cent is found in processed or prepared foods and condiments or sauces. So even if you aren't adding any table salt to your meals, you may still be consuming an excessive amount.
Regulating your sodium intake isn't that difficult. Try these tips:
Eat fresh fruits and vegetables.
Eat fresh meat rather than processed.
Make homemade soups.
Stop adding salt to recipes.
Use more herbs and spices for flavouring.
Watch nutritional labels for sodium content.
When you start reducing your salt intake, foods may taste bland, but within a few weeks you won't even notice. In fact, when you eat something with a high salt content, you may even find that you don't enjoy it anymore. Try tracking your sodium intake for just one day to see where you're at. You might be surprised by just how much, or how little, sodium you are taking in. Good luck!
Say t! Mean it! Do it!
