Sodium is an essential mineral nutrient in the humanbody. Other than osmotic balance, sodium ions are widely utilized in the transfer ofnerve impulses among many other applications in the body. Common salt is the highest sodium source.
Have you ever wondered about the amount of sodium you consume in your food each day? Have you unsuccessfully tried so hard to reduce your consumption? These are among the issues that may arise when a discussion on sodium, commonly referred to as salt, erupts. As much as this is an essential nutrient required by your body, limiting its intake is key. Herein, you shall discover more about sodium, its effects on your body, the amount you should take daily, and the tips to reducing its consumption,
The Effects of Sodium
Generally, your body requires this nutrient in small amounts to balance fluids and proper functioning of muscles and nerves. However, when you eat too much of it, the effects can be adverse. For instance, since sodium absorbs water from surroundings it can lead to an increased blood volume and pressure.
High blood pressure patients’hearts overworks when performing its functions. Increased blood pressure may damage your arteries, heart, or even kidney. Moreover, when the condition is not under control, it might increase your chances of developing heart disease, stroke, or kidney failure.
Therefore, it is important to be aware of the right amount you should take and how you can limit it.
How Much Should I Take?
Many Americans at times take high amounts of sodium unknowingly. On average, the figures are as high as 3,400mg of the nutrient each day. This is very high. According to the Dietary Guidelines for Americans, adults should limit their daily sodium intake to 2,300mg, translating to 1 tablespoon of salt. Moreover, it is recommended for children to take an even lower amount. Ideally, most adults should keep this amount low and even limit it to 1,500mg daily sodium.
Therefore, you must keep your levels lower than that which is recommended, don’t exceed them. Do you want to know the amount of sodium you are consuming? Take advantage of the nutritional facts label, and watch out for words like sodium, soda, or salt in the ingredient list. Besides, if you have been consuming more than this recommended amount of sodium each day and would like to limit it.
Tips to Reduce Your Sodium Consumption
When you are determined to reduce the amount of sodium you consume, you might want to try out different ways of food preparation. Also, note that sodium reduction is a gradual process. The following tips could help;
- Always read the labels to know the nutritional facts. This would mean you compare different foods to get your sodium goal, the recommended 2,300mg daily or less.
- Limit taking packed or flavored foods. Rather, aim at preparing your own food. This way, you know exactly the amount of sodium you add and have absolute control over it. It is important to note that the salt shaker isn’t always the culprit; the packaged and restaurant foods are mostly to blame.
- When cooking, baking, or even eating, minimize the amount of table salt you use in your food. If you can find seasonings and spices without sodium, use them instead to add flavor to your food.
- Always go fresh instead of processed foods, from vegetables, fruits to animal products. Additionally, check the packaging to ensure there is no sodium or saltwater added.
- When buying veggies, go for those without any seasonings or sauce. If they are canned, ensure they have no salt added or are low in sodium.
- You can get rid of some sodium in your canned foods such as beans by rinsing them off.
- You can try to reduce the amount of food you eat. The lesser the portion, the lesser the amount of sodium you consume.
- Whenever you are eating out, request to have your meals prepared with minimum salt or none at all. Moreover, you can always choose food options with lower sodium content, especially when nutritional information is available.
When is it Too Low?
Your body requires a small amount of sodium daily. It needs less than 500mg, which is less than a quarter tablespoon, for proper functioning. As much as it is recommended you limit your sodium intake to 2,300mg per day, ensure the level doesn’t goso low.When do you say the amount is low? This is when you take 140mg of the same or less in each serving. Also, when it reduces to 35mg or less per serving, it becomes too low.
The good thing is that consuming less than 1,500mg daily may not pose serious health risk factors. However, it could be harmful if you have congestive heart failure, though the available evidence isn’t enough to support this.
It should not be a concern for most people when they take insufficient sodium daily. There may be exceptions for individuals who sweat a lot and lose high sodium amounts, athletes, or firefighters. Furthermore, it is important to consult your doctor, especially when you have an underlying condition, so you can know the recommended amount you should take or if any restrictions apply.
Conclusion
Many people are consuming high amounts of sodium in their diets unknowingly. The recommended daily intake should be limited to 2,300mg of the nutrient.Besides, according to the Institute of Medicine, adults should take 1,500mg of sodium per day.
Over the years, professionals have recommended such limitations to help people reduce their risks of high blood pressure and any other conditions that might result from the same. Therefore, as much as different organizations recommend different amounts of daily sodium intake, you must limit its consumption. The good thing is, there are numerous steps you can try to achieve this goal. You could also focus on other ways of reducing high blood pressure, such as exercise and reducing calorie intake.
Ksenia Sobchak enjoys blogging on fashion, style, lifestyle, love and CBD areas. Prior to becoming a blogger, Ksenia worked for a renowned fashion brand. Ksenia is a contributing author to leading fashion, lifestyle and CBD magazines and blogs. You can bump into Ksenia at her favourite cafe in South Kensington where she has written most blogs. Ksenia is a staunch advocate of CBD and its benefits to people. Ksenia is also on the panel of CBD reviewers at CBD Life Mag and Chill Hempire. Her favourite form of CBD are CBD gummies and CBD tinctures. Ksenia is a regular contributor at leading fashion, lifestyle as well as CBD magazines and blogs.
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