What Should Your Sodium Intake Be Each Day?

Your sodium intake should be between 1,500 and 2,300 milligrams (mg) each day. If you have high blood pressure, diabetes, or chronic kidney disease, your doctor may recommend a lower sodium intake. Some foods are naturally high in sodium, while others have added sodium.

Even if you don’t have any of these health conditions, it’s still a good idea to keep your sodium intake within the recommended range. Eating too much sodium can cause high blood pressure and other health problems. So be sure to choose low-sodium foods and enjoy them in moderation.

Reasons for Being Placed on a Low Sodium Diet

There are many reasons why a person might be placed on a low sodium diet. Some of the most common reasons include:

High blood pressure

High blood pressure is a risk factor for a range of illnesses, including heart disease and stroke. A high-sodium diet has been linked to higher blood pressure. According to a 2014 study of 766 participants, those with the highest urinary sodium excretion had the highest blood pressure levels. Many studies have shown that lowering salt consumption may help reduce high blood pressure in those who have abnormal levels.

People with high blood pressure have varied salt sensitivity, and certain groups, such as African Americans, are more vulnerable to high-sodium diets. Nonetheless, low-sodium diets are frequently advised as a natural therapy for everyone with high blood pressure.

Diabetes

If you have diabetes, you’re more likely to have high blood pressure. Excess salt can also cause your blood pressure to rise. Diabetes and high blood pressure are both risk factors for heart disease. A 2013 study showed that a low-sodium diet may help reduce insulin resistance in people with diabetes. The American Diabetes Association (ADA) recommends that everyone with diabetes aim to consume no more than 2,300 mg of sodium each day.

Chronic kidney disease

Kidney disease, such as chronic kidney disease (CKD) or renal failure, has a significant impact on kidney function. Your kidneys can’t adequately remove extra salt or water from your body when they’re damaged.

Renal failure can lead to fluid overload, as well as too much sodium and potassium in the blood. When blood pressure rises due to a sodium- or fluid-overload, it causes further harm to already damaged kidneys. Because of these reasons, The National Kidney Foundation urges everyone with chronic kidney disease to consume less than 2 grams (2,000 milligrams) of sodium each day.

Moderate sodium restriction reduced blood pressure and protein in the urine in people with chronic kidney disease, according to a meta-analysis of 11 studies.

Heart disease

Low-sodium diets are often advised to individuals with heart problems, such as heart failure. Kidneys are responsible for approximately 75% of the work done by your heart. When your heart is weak, kidney function decreases, resulting in sodium and water retention. Excess salt in the diet might cause fluid retention in those with heart failure, resulting in potentially fatal consequences such as shortness of breath.

The American Heart Association and the American College of Cardiology recommend limiting sodium intake to 3,000 mg each day for people with mild heart failure, while those with moderate to severe heart failure should consume no more than 2,000 mg per day, sometimes less. Be sure to follow your doctor’s recommendations.

Stroke

If you have had a stroke, restricting sodium is one of the key ways to reduce your risk of having another. A high-sodium diet can cause blood pressure to rise, leading to a greater risk of stroke. It’s important to work with a healthcare professional to develop a low-sodium diet that meets your individual needs.

If you have any of these health conditions, it’s important to talk to your doctor

Foods With High Sodium Levels

Given the many covert sources of sodium, nine out of 10 Americans consume more than double their recommended daily allowance of salt. According to the Centers for Disease Control and Prevention, around half of all sodium consumed by people comes from food purchased in stores (CDC). Check the labels on these items to see if they may surprise you as a potential source of sodium.

Bacon
Canned soups
Cheeseburgers
Instant oatmeal
Cheese
Sports drinks
Chicken nuggets
Cookies
Hot dogs
Salad dressing
Pasta sauce
Pizza
Canned vegetables
Sausages
Deli meat
Cottage cheese
Bread

Foods With Low Sodium Levels

Always be sure to check labels but these are some ideas of foods you can consider when on a low sodium diet. Each brand is different, so be sure to check labels!

Apple
Banana
Broccoli
Carrots
Celery
Green beans
Lettuce
Tomatoes
Watermelon
Beans
Lentils
Brown rice
Wild rice
Quinoa
Barley
Unsalted Pumpkin seeds
Unsalted almonds
Unsalted peanuts
Tea
Coffee
Low-sodium vegetable juice

Here are some tips to help you keep track of your sodium intake:

Read food labels and choose foods that are low in sodium.
Limit your intake of processed and prepared foods.
Use fresh, frozen, or canned fruits and vegetables instead of processed varieties.
Cook at home more often using fresh ingredients.
When dining out, request that your meal be prepared without salt.
Avoid using the saltshaker on your food.

Conclusion

Eating a diet that is high in sodium can lead to health problems such as high blood pressure. It is important to be aware of the sodium content of the foods you eat and to choose foods that are low in sodium. By doing so, you can help keep your sodium intake within the recommended range and enjoy good health.