Salt and Sodium Guidelines

Sodium is a mineral element most commonly found in salt (sodium chloride). It also occurs naturally in much smaller elements in animal and plant foods, and water - normally sufficient for our needs without having to add salt to our diet.
Sodium is required for nerve and muscle functions, as well as to balance the amount of fluid in our tissues and blood.
Sodium acts like a sponge to attract and hold fluids in body tissues.
Excess sodium can cause water retention, and increase the risk of developing hypertension. Very high salt intake may also increase the risk of stomach cancer.
Too little sodium may cause low blood pressure (hypo tension), and decrease blood flow to the heart, brain and kidneys - especially during exercise. (A certain blood volume is required to sustain the blood pressure needed for adequate blood flow in the capillaries.
Salt-Sensitive Persons
Normally our kidneys excrete excess dietary sodium. The thirst we feel after a salty meal is the body calling for water to dilute sodium, and enable the kidneys to flush out excess sodium.
However, salt-sensitive persons (up to 50% of adults) tend to retain excess sodium (above approximately 100mg daily) instead of excreting it. Such persons are most likely to develop hypertension and would benefit most from sodium restriction. Assume you are susceptible if there is a family history of hypertension.
Although not everyone will benefit, all Americans are being asked to moderate their salt and sodium intake as a public health measure - particularly because so many do not know whether or not they have hypertension, and also because we do not know just who is salt-sensitive.
Safe Sodium Levels
The American Heart Association recommends a maximum sodium intake of 2300mg per day for adults with normal blood pressure. However, people who consume less than 1500 mg sodium have the lower blood pressure levels.
Persons with hypertension and kidney ailments are usually restricted to as little as 1000 mg sodium per day. Your doctor will discuss the correct sodium limit for you.
Persons with Meniere's Disease (chronic attacks of vertigo, dizziness, hearing loss, imbalances), often benefit from lower sodium intake of less than 2000 mg/day, as well as even distribution of food and fluids over the day to prevent fluctuation in body fluids and pressure in the inner ear. Also avoid caffeine and MSG. Limit sugar and alcohol.
Further info: www.CalorieKing.com
Finding Hidden Sodium
On average, less than one third of our sodium intake comes from the salt-shaker. the rest is hidden in processed foods that have salt added during manufacture.
Sodium compounds added to food or medicinals, can also contribute significant sodium.
Sodium bicarbonate is particular in widely used in antacid tablets, such as Alka Seltzer and powders. Sodium bicarbonate contains 27% sodium by weight. Each gram contributes 270mg sodium. Large amounts of sodium can be unwittingly consumed - up to 600mg per tablet. Example: 2 Alka Seltzer tablets = 1000mg of sodium.
Other sodium compounds include monosodium glutamate (MSG) sodium ascorbic, sodium nitrate and sodium citrate.
Alcohol Danger
Excessive alcohol intake contributes to hypertension. Susceptible persons should limit alcohol intake to 1-2 drinks per day.
Sodium accounts for only 40% of the weight of salt (sodium chloride). Examples: 1 gram (100mg) Salt has 400 mg Sodium. 1 teaspoon (5 g) Salt has 2000mg Sodium.
Hints to Reduce Sodium
Cut down use of the salt shaker. Start with an easy 50% cut in sodium by using Lite Salt (Morton) or Cardia Salt. Then gradually cut back until you can leave the salt shaker off the table. Sea salt is still high in sodium.
Use fresh herbs, and salt-free seasonings to add flavor to food.
Choose low sodium, sodium free, and reduced sodium products in place of regular, salted products.
Check food labels for sodium levels. FDA Guidelines for sodium descriptors are:
Reduced Sodium: At least 25% less sodium than the original product.
Low Sodium (40 mg or less/serving
Very Low Sodium: 35mg or less/serving
Sodium Free: Less than 5mg/serving
No Salt Added: Made without the salt normally added but still contains the sodium that is a natural part of the food.
Use reduced sodium breads, butter and margarine. Regular varieties contain up to 2% salt. This is considered high in view of their significant contribution to our diet.
Go easy on salty condiments and sauces such as ketchup, mustard, soy sauce, spaghetti sauces, and salad dressings. Use low sodium varieties.
Limit pizzas and salty fast foods.
Check CalorieKing.com food database.
Avoid salty snack foods such as potato chips, corn chips, salted nuts, pretzels, and cheesy flavored snacks. Choose unsalted popcorn, nuts or seeds. Eat more fruit.
Don't salt children's food to your taste.
Avoid antacids with sodium bicarbonate such as Alka Seltzer. They are high in sodium. Look for low sodium alternatives.
Foods High in Sodium
Cheese, Butter, Margarine
Pickles,Sauerkraut, Olives
Condiments, Sauces
Salad Dressings
Canned vegetables/salads/beans
Deli salads (with dressing)
Frozen packaged meals/Entrees
Soups, Canned dry bouillon cubes
Meats, ham, bacon, sausage, luncheon meats, smoked meats
Canned fish in brine/salt
Sea Salt,garlic, celery salt
Snack foods (potato chips, pretzels)
Tomato juice (canned), V8 Juice
Fast foods (pizza, burgers, chicken)
Alka Seltzer antacid

Moderate Sodium
Bread (reduced salt)
Meat, fish, poultry, unprocessed
Milk, yogurt, soy drinks, eggs
Peanut Butter
Breakfast cereals less than 200 mg/serving
Chocolate candy, fruit, nut bars
Reduced sodium and low sodium products

Foods Low in Sodium
Products labeled very low sodium or sodium free
Fresh fruits and vegetables
Canned and dried fruits
Potatoes, Rice, pasta
Dried Beans & Lentils, Tofu
Nuts and Seeds (unsalted)
Corn & Popcorn (unsalted)
Peppers, Spices, Herbs
Jam,Honey, Syrup
Candy, Gum
Hard & Jelly Candy
Coffee, Tea, Alcohol
Fresh fruit juices, water

The best choices are the healthiest good for you foods. Use common sense and always choose fresh over the other selections. Be aware of what ingredients are used in your food and you can make wise choices for your health. ~ Aunt Millie