Sodium is an essential nutrient and is needed by the body in relatively small amounts(provided that substantial sweating does not occur) to maintain a balance of body fluids and keep muscles and nerves running smoothly. In addition, blood pressure generally rises as you get older, so limiting your sodium intake becomes even more important each year. Uncontrolled high blood pressure can raise the risk of heart attack, heart failure, stroke, kidney disease, and blindness. Hypertension makes the heart work too hard, and the high force of the blood flow can harm arteries and organs (such as the heart, kidneys, brain, and eyes). High blood pressure (also known as hypertension) is a condition in which blood pressure remains elevated over time. Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which can increase the volume of blood and subsequently your blood pressure. No salt is added during processing – but these products may not be salt/sodium-free unless stated Also, some foods that you may eat several times a day (such as breads) can add up to a lot of sodium over the course of a day, even though an individual serving may not be high in sodium.Īt least 25% less sodium than the regular productĪt least 50% less sodium than the regular product For example, while some foods that are high in sodium (like pickles and soy sauce) taste salty, there are also many foods (like cereals and pastries) that contain sodium but don’t taste salty. Surprisingly, some foods that don’t taste salty can still be high in sodium, which is why using taste alone is not an accurate way to judge a food’s sodium content. Some common food additives-like monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, and sodium benzoate-also contain sodium and contribute (in lesser amounts) to the total amount of “sodium” listed on the Nutrition Facts label. Sodium as a Food IngredientĪs a food ingredient, sodium has multiple uses, such as for curing meat, baking, thickening, retaining moisture, enhancing flavor (including the flavor of other ingredients), and as a preservative. Sodium is a mineral, and one of the chemical elements found in salt. Table salt (also known by its chemical name, sodium chloride) is a crystal-like compound that is abundant in nature. The words “table salt” and “sodium” are often used interchangeably, but they do not mean the same thing. So, use the Nutrition Facts label to compare products, and don’t forget to check the serving size in order to make an accurate comparison. chips, crackers, popcorn)īut remember, the sodium content can vary significantly between similar types of foods. Check the serving size and the number of servings you eat or drink to determine how much sodium you are consuming.Īccording to the Centers for Disease Control and Prevention (CDC), about 40% of the sodium consumed by Americans comes from the following foods: The nutrition information listed on the Nutrition Facts label is usually based on one serving of the food. Use %DV to determine if a serving of the food is high or low in sodium and to compare and choose foods to get less than 100% DV of sodium each day.Īs a general guide: 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high. The %DV is the percentage of the Daily Value for each nutrient in a serving of the food and shows how much of a nutrient contributes to a total daily diet. The Daily Value for sodium is less than 2,300 milligrams (mg) per day. The Daily Values are reference amounts of nutrients to consume or not to exceed each day. Use the Nutrition Facts label as your tool to make informed decisions! Even though sodium may already be in many packaged foods when you purchase them, you can lower your daily sodium intake by using the Nutrition Facts label. Food and Drug Administration is working with the food industry to make reasonable reductions in sodium across a wide variety of foods. The food supply contains too much sodium and Americans who want to consume less sodium can have a difficult time doing so. Diets higher in sodium are associated with an increased risk of developing high blood pressure, which is a major cause of stroke and heart disease.ĭespite what many people think, most dietary sodium (over 70%) comes from eating packaged and prepared foods-not from table salt added to food when cooking or eating. Your body needs a small amount of sodium to work properly, but too much sodium can be bad for your health. You’ve probably heard that most Americans eat too much sodium.
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