Sodium Intake

Sodium is one of our body’s electrolytes. It is also a mineral found in many foods.  It plays a vital role in nerve and muscle function, fluid balance, and blood volume control. Too much in your diet can cause your organs, particularly your kidneys, to work harder. This can cause hypertension, which can lead to stroke and heart disease.

Americans consume around 3400 mg of sodium daily. But, did you know that the majority of this amount comes from packaged foods and not the salt shaker? This is why it’s so important to know which foods you eat every week or every day that are your biggest culprits.

Recommended daily intakes:

• 2300 mg/day for most people

• 1500 mg/day if you already have cardiac risk factors

*More research is leading to keeping sodium intake < 1500 mg/day, even for healthy adults

Foods high in sodium:

• Deli meats, red meat

• Pizza and cheese

• Bread

• Poultry, in particular chicken

• Chips, crackers, pretzels, etc.

• Soups

• Condiments, like soy sauce, ketchup, salad dressings 

RD tips:

• Increase your consumption of dietary potassium (bananas, cooked spinach and broccoli, potatoes, and sweet potatoes)

• Sweat often

• Drink plenty of water

• Read the Nutrition Facts Label. Look for mg of Na (sodium) and % of daily intake.

• Reduce intake of processed foods by cooking at home more from whole foods and omitting the extra salt.