Happy Easter Sunday everyone! I’m guessing you are reading this after you just ate a bunch of ham…talk about sodium content of foods, am I right? But, that’s exactly why I’m writing this article. Enjoy learning more…

Sodium is an essential mineral that plays a vital role in bodily functions such as muscle contractions and fluid balance. But while sodium is necessary for overall health, excessive consumption can lead to adverse health outcomes such as hypertension, heart disease, stroke, and kidney damage. Therefore, it’s important to understand the balancing act of sodium and understand why limiting sodium intake is crucial for promoting overall health and wellness.

First, let me share just a few reasons to limit sodium:

1. Blood Pressure Regulation: High sodium intake is strongly linked to elevated blood pressure levels, a major risk factor for cardiovascular diseases such as heart attacks and strokes. By reducing sodium intake, individuals can help manage blood pressure and reduce their risk of developing these conditions.
2. Kidney Health: Excessive sodium consumption can strain the kidneys, leading to reduced function over time. For individuals with existing kidney problems, limiting sodium intake is particularly important to prevent further damage and maintain kidney health.
3. Fluid Retention: Sodium has the ability to cause the body to retain excess water, leading to bloating and swelling. This can be especially problematic for individuals with conditions such as congestive heart failure, liver cirrhosis, or kidney disease. Limiting sodium can help alleviate fluid retention and associated discomfort.

Now, let’s talk about what limiting sodium actually looks like. The American Heart Association recommends the average person limit their sodium intake to 2,300 milligrams (mg) per day. But, the ideal limit is 1,500 mg per day for most adults, especially those with high blood pressure, African Americans, and individuals over 50 years old. Here’s the real shocker: just one teaspoon of table salt contains approximately 2,300 mg of sodium. This goes to show why salt/sodium get a bad rep…because it is so easy to exceed our recommended daily limit.

When evaluating the sodium content of packaged foods, it’s essential to pay attention to the Nutrition Facts label. First, make sure you look at the actual serving size on the label and not the serving size you usually consume. Then, look for the “Sodium” section, which lists the amount of sodium per serving in milligrams. A general rule of thumb is to look for products that have 200mg or less per serving. WITH THAT BEING SAID! You do not need to go crazy and never eat a food product with more than 200mg per serving again in your life. Sometimes we need to weigh the pros and cons of foods. For example, a serving (1/2 cup) of 1% milk fat cottage cheese contains 400mg sodium. This does not mean cottage cheese is an unhealthy choice. That same 1/2 cup of cottage cheese also contains 12g of protein, only 0.5g saturated fat, and 8% daily value of calcium. That’s a lot of pros and in my opinion, out weighs the “con” of it being higher in sodium. Some common high sodium foods you may want to be more mindful of are canned products, crackers and salty snacks, meats/cheeses, and various condiments.

So, to sum it all up, sodium is definitely important for keeping our bodies running smoothly, but it’s all about finding that balance. We’ve seen how too much of it can lead to some detrimental health issues, but by making an effort to stick to those recommended daily amounts (most of the time, at least!), and paying attention to what’s in our food, we’re on the right track to keeping our hearts happy, our kidneys in top shape, and ourselves feeling great overall. It’s all about making informed choices when it comes to what we eat.