Without even realizing it, you may be consuming an excessive amount of salt.
It is estimated that the majority of Americans consume upwards of 3400 mg of sodium every day. Compared to the recent Dietary Guidelines for Americans’ recommendation of consuming less than 2300 mg of sodium daily, and compared to the American Heart Association’s recommendation that most adults limit their sodium intake to 1500 mg daily, the average American is well-exceeding these guidelines.
Sodium does have an important role to play in our bodies, including maintaining proper fluid balance and supporting nerve and muscle function.
Some individuals require more sodium than others, including athletes who sweat-out sodium. Other individuals require less sodium than others, including salt-sensitive people prone to hypertension or individuals with fluid-retention issues due to Congestive Heart Failure or End Stage Renal Disease. However, in general, most people are consuming more sodium than they need.
Why does this matter?
Consuming too much sodium over time has been linked to elevated blood pressure, or hypertension. Hypertension increases one’s risk of heart disease, stroke, and kidney failure, a few of the leading causes of death in the United States.
Hypertension is considered a modifiable risk factor. In other words, there are steps you can take to lower your blood pressure and decrease your risk of disease.
The first step is to actually check your blood pressure. This can be done by purchasing a blood pressure monitor and self-monitoring your blood pressures at home. A normal blood pressure is a “top” (systolic) number of less than 120 and a “bottom” (diastolic) number of less than 80.
If your blood pressures are consistently higher than this, this means that your blood pressure is elevated.
Next, track how much sodium you are consuming. If you are like most Americans, you may need to decrease your sodium intake. A good rule of thumb is to avoid food products that have more miligrams of sodium per serving than the calories per serving.
You may be shocked to learn how much sodium is in the foods you eat. For example, a deli meat sandwich can easily meet half of your sodium intake for the day! Bread is a top source of sodium in the American diet, and typical sandwich fillings, such as cheese, deli meats, pickled vegetables, and condiments, are also high in sodium. Top it off with a side of chips that often accompany a sandwich meal, and you essentially have a sodium bomb!
If you eat sandwiches regularly, consider making simple lower-sodium swaps. Choose breads or wraps that contain less sodium. Choose lower-sodium cheeses, such as Swiss cheese or fresh mozarella, or omit the cheese altogether. Opt for fresh meats or low-sodium deli meats from the deli counter. Load-up on fresh vegetables, such as lettuce, spinach, tomato, onion, and fresh peppers. Minimize condiments. Try some fresh fruit and veggies in place of the chips.
All of these swaps will significantly lower your sodium intake and make a big impact on your health!
Some other nutrients, like potassium, counteract the effects of sodium and help to lower blood pressure. These nutrients are most readily available in fruits and vegetables. It is recommended that most adults eat about 3 cups of vegetables and 2 cups of fruit each day. Yet only 10% and 12% of adults consume the recommended amount of vegetables and fruits each day.
Try incorporating more fruits and vegetables into your diet. Make it a goal to “eat the rainbow” and consume a variety of different colors of fruits and vegetables throughout the week.
Sedentary behavior has been associated with hypertension, and most adults do not get up and move their bodies enough. Physical activity doesn’t have to be complicated in order to reap the benefits — simply sanding up more often throughout the day or going on daily walks can make a big impact! Exercise effectively lowers blood pressure and helps to prevent disease. For some motivation, consider purchasing personal monitors that track your physical activity, such as an Apple Watch, FitBit, or Garmin watch.
Overall, too much sodium in your diet may be adversely impacting your health, and you may not even know it.
Start by becoming aware of your situation: monitor your blood pressure and track your sodium intake. Then, try making some small but impactful changes that you can sustain.
Change can be challenging, but the health rewards are great!