Learn about the role of sodium in nutrition, recommended intake, dietary sources, effects of excessive consumption, and tips for reducing sodium in your diet.
Sodium is an essential mineral that plays a vital role in various bodily functions, including fluid balance, nerve function, and muscle contraction. While sodium is necessary for health, consuming too much can have negative effects on your well-being.
The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day, with an ideal limit of 1,500 milligrams for most adults. Excessive sodium consumption is linked to high blood pressure and an increased risk of heart disease.
Most of the sodium in our diets comes from processed foods, such as canned soups, deli meats, and fast food. It's important to read food labels and choose low-sodium options whenever possible. Natural sources of sodium include vegetables, dairy products, and seafood.
Consuming too much sodium can lead to bloating, swelling, and increased blood pressure. It can also contribute to the development of cardiovascular diseases, stroke, and kidney problems. Reducing sodium intake can have a positive impact on overall health.
To lower your sodium intake, try cooking at home more often using fresh ingredients and herbs and spices for flavor. Limit your consumption of processed foods, opt for low-sodium versions when available, and be mindful of portion sizes. Drinking plenty of water can also help flush out excess sodium from your body.