Learn about the role of sodium in nutrition, recommended intake levels, health effects, dietary sources, and tips for reducing sodium in your diet.
Sodium is an essential mineral that plays a crucial role in maintaining proper fluid balance, nerve function, and muscle contraction in the body. While sodium is necessary for overall health, consuming too much can have negative effects on health.
According to the Dietary Guidelines for Americans, the recommended daily intake of sodium for most adults is 2,300 milligrams per day. However, individuals with certain health conditions such as high blood pressure may need to limit their sodium intake to 1,500 milligrams per day.
Consuming too much sodium can lead to high blood pressure, which is a major risk factor for heart disease and stroke. It can also contribute to other health issues such as kidney damage and fluid retention.
Most of the sodium in the typical diet comes from processed foods, restaurant meals, and packaged snacks. It's important to read food labels and choose lower-sodium options whenever possible.
To reduce your sodium intake, try cooking more meals at home using fresh ingredients, using herbs and spices to flavor food instead of salt, and avoiding high-sodium condiments and sauces.