Sodium
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Sodium regulates and balances the amount of fluids outside the cells in the body and aids in muscle contractions and nerve function.
Healthy American adults should eat no more than 2,300 milligrams of sodium a day. This is about 1 teaspoon of sodium chloride (salt).
Some drugs have high amounts of sodium. Carefully read the labels on all over-the-counter drugs. Look at the ingredient list and warning statement to see if the product has sodium.
A statement of sodium content must be on labels of antacids that have 5 mg or more per dosage unit (tablet, teaspoon, etc.).
Most spices naturally contain very small amounts of sodium.
Where you get sodium:
- Processed foods
- Table salt
Sodium Smarts
- According to the Dietary Guidelines, most Americans should keep sodium intake at 2,300 milligrams per day or less. That is about the amount found in a scant one-teaspoon measurement. Seniors and those with high blood pressure should aim for even less; about 1,500 milligrams. However, the average American consumes more than 4,000 milligrams daily -- almost two times the suggested limit. Too much sodium can lead to high blood pressure.
- Hidden sources of sodium include: Breakfast cereal, salad dressing, canned beans, barbecue sauce. Because salt acts as a preservative, it is a common ingredients in foods with long shelf lives such as the four mentioned. Researchers estimate that 77 percent of the sodium the average American consumes arrives in his or her diet via processed foods. Other hidden sources include cured meats, frozen or boxed foods, and fast foods. Read ingredient labels, choose whole foods and cook at home to control the sodium content of the foods you eat.
- Cheese can be a surprisingly high source of sodium. For example, in one-ounce servings Parmesan contains 454mg, Feta 376mg, Provolone, 248mg, Cheddar 176mg, and Swiss 54mg. Parmesan contains three times more sodium than one ounce of potato chips! Hard cheeses like Parmesan, are often saltier than softer cheeses because they are bathed in brine, a saltwater solution, to enhance flavor and prolong shelf life.
- Potassium, a mineral found in fruits, vegetables, leafy greens, legumes and dairy products, helps reduce the rise in blood pressure caused by high-sodium foods. Current recommendations are for 4,700 milligrams of potassium per day, an amount readily available by eating five or more servings of fruits and vegetables daily.
See also:
Tips for a Low Sodium Diet
Sodium Diet Guidelines
Changing Your Salt Habit
Salt Sense
Low Salt/Sodium Recipes
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