| If sodium is so bad for us, what exactly does it | | | | fluids in our bodies. However, many foods (such |
| do? While too much sodium can lead to a number | | | | as microwave dinners for one) exceed 350, 425, |
| of serious health problems, in the right amounts | | | | 480, 520 milligrams of sodium per serving and are |
| sodium serves an important purpose. So with | | | | considered very high sources of sodium. |
| sodium intake, there is the good, the bad, and the | | | | You may not even realize this, but "salty" is an |
| ugly. | | | | acquired taste. When people gradually cut back |
| What does sodium do? | | | | and learn to have less salt in their food choices, |
| Regulates fluid volume | | | | the desire for a more salty taste declines too. |
| Regulates electrolyte imbalances | | | | The less salt we consume, the less we will want. |
| Transmit Nerve Impulses/Signals | | | | Check the ingredients on the food labels, as this is |
| Muscle contraction and relaxation | | | | where you will find clues for the amount and type |
| But then there is the bad and ugly side of sodium. | | | | of sodium in a particular food. If you see Na, salt, |
| Too much sodium causes the retention of body | | | | sodium, or soda in a name, that is a clue for |
| fluids, an increase in blood pressure due to | | | | sodium. Examples: baking soda, NaCI, and |
| pressure inside the artery walls. Worse yet, too | | | | Monosodium Glutamate. Others to look for include: |
| much sodium leads to stress and both the heart | | | | brine, soy, teriyaki, cured, cornered, pickled, and |
| and kidneys. And there is always the issue of high | | | | smoked. |
| blood pressure. Approximately 30% of American's | | | | Why is too much sodium in our diets so |
| population is considered to have sodium sensitive | | | | dangerous? In a report published in the New |
| blood pressure. | | | | England Journal of Medicine, a reduction in sodium |
| How much sodium do we need exactly? Not as | | | | leads to a reduction in heart attacks, heart |
| much as you might think, and not nearly as much | | | | disease, and strokes by as much as reductions in |
| as the average American ingests. | | | | smoking, obesity, and cholesterol levels do. |
| To keep the body running smoothly, the | | | | According to the study, if American's consumed a |
| minimum about of sodium needed daily is 500-600 | | | | half a teaspoon less of salt each day, there would |
| milligrams a day or about 1/4 teaspoon of salt. | | | | be 60,000 to 120,000 fewer cases of coronary |
| Most American's get far more than that - | | | | heart disease each year; 54,000 to 99,000 fewer |
| 4,000-6,000 milligrams per day. | | | | heart attacks; 32,000 to 66,000 fewer strokes; |
| For healthy adults, the Nutrition Facts Panel is | | | | and 44,000 to 92,000 fewer deaths according to |
| bases its amounts of sodium on the | | | | the study, which was conducted by researchers |
| recommendations of 2,000 milligrams per day or | | | | on both coasts at the University California, San |
| about one teaspoon. | | | | Francisco; Stanford University Medical Center, and |
| Given that our sodium intake is generally way too | | | | the Columbia University Medical Center in New |
| high, where does all this sodium generally come | | | | York. |
| from? | | | | For those who have suffered a heart attack or |
| About 75% comes from processed foods. | | | | stroke, or are battling heart disease, sodium |
| About 15% comes from table salt. | | | | intake is not something to be ignored. It is also |
| About 10% is naturally occurring. | | | | one of the easiest and best things you can do to |
| For this "Rule of Thumb" of 2,000 mg of sodium | | | | improve your health. |
| a day, sodium acts as a sponge soaking up the | | | | |