Sneaky Sodium: How Much Is Too Much?

We all know sodium is an essential part of our diets. But too much sodium can have harmful effects, so hitting the right balance is key to good health.

Salt is a major component of many popular foods eaten in the typical American diet. But the excessive amount some of us has become a health concern. Salt, or sodium, is essential for the body. But how much is too much? And what’s so bad about salt anyway?

Sodium is both a mineral and an electrolyte, taking part in several important functions within the body. It helps control blood volume and blood pressure and also manages the body’s fluid and electrolyte levels. In addition, our nerves and muscles rely on sodium to help them work.

Sodium can be found naturally in food but is more frequently added to foods to enhance flavor and preserve freshness. It’s often in high amounts in processed foods that have a longer shelf life, items like cured meats, frozen meals, snack foods and canned goods. Salt can also be hidden in other sources. Sauces, seasonings and beverages can contribute to a large portion of daily sodium intake.

The 2022 Dietary Guidelines for Americans recommends a sodium intake of 2,300 milligrams or less per day for the average American. To put that into perspective, 2,300 milligrams of salt is approximately one teaspoon. And yet, Americans are estimated to consume approximately 3,400 milligrams of salt each day.

Here’s why that’s a problem: Excessive salt intake has been shown to negatively affect various parts of the body. It can contribute to elevated blood pressure, along with decreased function of various organs. Increased levels of sodium in the blood can cause blood vessels to hold onto more water, causing blood pressure to rise. High blood pressure can gradually stiffen arteries and strain weakened blood vessels, potentially causing multiple problems. A blood vessel in the brain that opens and leaks could result in a stroke. Elevated blood pressure can damage blood vessels to the kidneys or heart, eventually leading to failure of one or both of these organs. Impaired or ruptured blood vessels in the eye could lead to blindness. The effects can vary, yet each could be detrimental to the body.

Limiting sodium intake could potentially help slow deterioration and preserve blood vessels and organs, thereby improving your overall health. Here are some easy ways to cut back and get your salt intake in line with recommendations:

• Increase your consumption of fresh foods.
• Eat fewer processed foods.
• Read labels on all your foods to find the “sneaky” sodium.
• Add less table salt to your recipes and the dishes on your plate.
• And watch for “sneaky” sodium in many beverages, including diet and regular soft drinks.