The Importance of a Balanced Sodium Intake

By Jamo Nezzar

Low sodium intake may lead to high blood pressure and cardiovascular disease, especially if you are consuming less than 2,300 mg of sodium per day. Scientists reported that adults who consumed less than 2,300 mg of sodium per day were 37% more likely to die from cardiovascular causes than those who ingested more than 2,300 mg. What's worse, a low sodium diet increases the risk of cardiovascular disease. We all know that too much sodium can be dangerous as well, so how in the world do we find the happy medium?

The expert advice is that you should consume 15-20 mg of sodium per pound of bodyweight.

Example:

• For a woman weighing 120 lbs: 120x15 = 1800 mg of sodium daily.
• For a man weighing 210 lbs: 210x15 = 3150 mg of sodium daily.

Now with all this said, I know that a lot of people out there are going to say, "How can I do that? I have no idea how to measure my sodium intake and I certainly don't have the time to go to the doctor’s to get tests done!"

Relax!  (which will also help lower your blood pressure).  All you have to do is check the sodium content in the food you eat. Read the nutritional information label on the back of every container of food to find this information. This will give you an idea of your total intake. 

Example:

• 1 tsp of salt = 2,325 mg of sodium
• 1 can light tuna = 558 mg
• 1 oz of peanut butter =230 mg
• 1 slice of bread = 170 mg

The easiest way to let your sodium check and balance itself is to eat only natural foods.  Do not buy canned goods.  Buy only fruits and veggies fresh from the grocery store, or better yet, a local farmer’s market.

Not only will this keep your sodium in check, but it will also keep your vitamin and mineral count closer to where it needs to be.  You need to be getting plenty of fruits and vegetables each day or your body will be starved for vital nutrients and antioxidants.

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