Too much sodium is the biggest dietary risk factor for chronic diseases (2024)

Eating too much sodium is the biggest nutritional risk associated with death, according to a meta-analysis published inBy Lancet.The study used 27 years of data from 195 countries and revealed some not-too-surprising statistics about how food affects our health: High-sodium diets (plus saturated fat andadded sugar) increase our risk of chronic diseases across the board.

How much sodium is too much?

Here in the US, 90% of us consume too much saltAmerican Heart Association(AHA). But what may surprise you is that more than 70% of the sodium we eat comes fromprocessed, packaged foodsand prepared restaurant dishes -doesn'tthe salt cellar. TheCenter for Disease Controlestimates that the average American eats more than 3,400 mg per day, but the official federalDiet guidancedoes not recommend eating more than 2300 mg, or the equivalent of a teaspoon of table salt.

Because eating too much sodium can increase your blood pressureAHAideally recommend staying under 1500 mg per day.High bloodpressureis sometimes called “the silent killer” because it often manifests without obvious symptoms. It is also oneimportant risk factorUnpleasantheart disease, why it's important to stay informed andmake healthier food choicesas much as possible.

Is there a difference between sodium and salt?

Although we often use the words "salt" and "sodium" interchangeably, they are by definition different. Table salt is a chemical compound made up of two minerals: sodium and chloride. Together they can make food taste 'salty' when you sprinkle it on top. But sodium is also found on its own in many processed foods such as bread, crackers or cereal. It doesn't necessarily taste salty, but it can negatively impact your health if you consume too much.

In contrast, salty foods are not universally high in sodium. For example, salted nuts often fall within the AHA guidelines for "low sodium" (140 mg or less per serving).

What does sodium do to your body?

Sodium is an electrolyte that draws water into your blood. This helps balance fluid levels and acidity when it works in harmony with another electrolyte, potassium. Fun fact: We need about 500 mg of sodium per day for our bodies to function, or about ¼ teaspoon.

But when we have too much salt, we start to retain more fluid and our blood vessels constrict – almost like a balloon about to burst. Consistently overdo it on sodium, and the result is high blood pressure, which over time can cause serious damage to your kidneys, heart, and circulatory system.

Which foods are high in sodium?

These are the best sources of sodium in the American diet:

• Processed and cured meat
• Pizza and sandwiches
• Supper, broth and broth
• Taco's at burrito's
• Bread, cookies, pastries and cereals
• Sauce, toppings and herbs

In addition to monitoring and reducing your daily intake, to counteract the effects of sodium, you can eat more foods high in sodiumpotassium, magnesium and calcium. They are associated with a reduced risk of high blood pressure and heart disease. You can usually find them in lakesfresh, whole foodwhich are not as highly processed as leafy greens, potatoes, beans, squash andsalmon.

You can also look for dairy products with lower sodium content. Choose the half-skimmed, unsweetened alternative and take 2-3 portions per day. Be aware of added sugars, which are often used to add flavor to low-fat or low-fat dairy products (for example, flavored milk, sweetened yogurt, and low-sodium cheese).

What is considered low in sodium?

When checking for sodium in specific packaged foods, here's how to decipher all those "low sodium" claimsAHA:

• Sodium Free:5 milligrams or less per part
• Very low sodium content:35 milligrams or less per part
• Low sodium content:140 milligrams or less per part
• Reduced or less sodium:At least 25% less sodium per serving than the usual sodium content
• Light in sodium:At least 50% less sodium per serving than the usual sodium content

You can also see the Nutrition Facts label on the package. As a general guideline, 10% DV (230 mg) or less sodium per serving is considered. portion to be low, and 40% DV (920 mg) or more sodium per serving. portion is considered high.