Salt

Do you reach for the salt shaker without thinking; dine at fast-food restaurants on a regular basis; partake in snack foods, canned foods or frozen foods? If so, salt may be a problem for you.

Is salt really so bad? Sodium is one of the electrolytes necessary for hydration, blood volume, heart rhythm, brain function, and the functioning of our nerves and muscles. It becomes a problem only if we consume too much, and unfortunately, nearly all of us do.

Consuming too much salt can increase our blood pressure, putting us at higher risk for heart disease and stroke. It can lead to the retention of fluids, and can harm the functioning of the kidneys.

Why is this? Salt causes thirst and we drink more. The sodium circulates in the bloodstream, where it pulls in fluids. This greater blood volume exerts pressure against the walls of the blood vessels, causing high blood pressure. And, fluid retention results in swelling and bloating in the face, hands, legs and feet.

Too much salt, particularly in the evening, affects our sleep due to the increase in our blood pressure, nighttime thirst, and increased urination.

So, what is the recommended amount of sodium? The FDA recommends that healthy adults consume less than 2,300 milligrams per day. That comes to roughly one teaspoon of table salt. Consuming more than that, now and then, will not generally be harmful, but exceeding that amount on a regular basis certainly can be. On average, we Americans consume about 3,400 milligrams of sodium per day!

Can we flush sodium out of our body? Yes. With exertion or heat, sodium leaves our body in our sweat. Drinking extra water results in sodium being flushed out through the kidneys in our urine. Eating foods high in potassium counteracts some of sodium’s effects (foods high in potassium include avocados, bananas, potatoes, spinach, beans, lentils, tomatoes and oranges).

It is clear that almost all of us are consuming too much salt, and there is no question that this leads to major health issues. Making a conscious effort to manage the sodium in our diet can have a direct and positive effect. I suggest that you start by focusing on the low-hanging fruit: processed foods and restaurant foods. Keep in mind that our overall goal for the day is 2,300 milligrams, and note that most fast-food hamburgers, as just one example, contain 600 - 1,100 milligrams. I urge you to read nutrition labels, and pay attention to sodium.