Sodium gets such a bad rap, you may be surprised when you know that your body needs salt to survive (1It is already necessary. So what is the deal? Is sodium bad for you, good for you, or a little of the two?
Let's loosen all this. Keep reading because I will explain how sodium affects your health. I will also give you simple tips to help you take sodium while staying within healthy limits.
Why sodium things
Sodium plays a vital role in your body (1). It helps in regulating fluid balance, and supports the appropriate nerve function, which is necessary for muscle cramps, including heartbeat (1). In other words, it is not something you can completely cut (1).
However, the balance is the key. A very little sodium may be dangerous and may lead to symptoms such as dizziness, fatigue and the most serious complications in maximum cases (4).
But on the other hand, it consumes a lot - especially from the foods that are largely processed and restaurant meals - it can increase blood pressure, which may increase the risk of heart disease and stroke over time (1).
The truth is said, many people consume more sodium from the recommended. Through some charges, 90 % of Americans eat more than the recommended amount (5). For this reason, experts suggest that you maintain your daily eating less than 2,300 milligrams for the medium healthy adults (1).
If you are already dealing with high blood pressure, you may benefit from a lower goal (6). However, sodium needs can vary based on your activity and sweat losses (6and 7))
With some modifications-such as cooking at home and choosing low sodium options when possible-you can reach the appropriate sodium balance and support your health in the long term (3).
The largest sodium legend - confined
Legend: All sodium is bad
While sodium has a bad reputation, it is essential nutritional (1). Your body needs sodium to regulate fluids, send nerve signals and support muscle cramps (8). The real problem is not the sodium itself, but the amount of what we get, especially from very processed foods and restaurant meals (1).
Legend: If you do not have high blood pressure, do not worry
Even if blood pressure is in a healthy domain today, consuming a lot of sodium regularly may stress the cardiovascular system (3). Eating high over time may lead to high blood pressure or pressure on the blood vessels, especially if your diet is low in foods rich in potassium such as fruits, vegetables and beans, because potassium helps balance the effects of sodium in the body (3).
Legend: Sea salt is healthier than table salt
Sea salt may seem more natural, but the sodium content is almost identical with regular table salt (8). The crystals tend to be larger, so you may get a little less than the sodium for each pinch, but not enough to make a meaningful health difference (8).
Supporters of sea salt often refer to the high mineral content in sea salt; However, there are better sources of minerals (which are fruits and vegetables). Therefore, there is no strong reason for consuming sea salt for this purpose (8).
About experts
Samantha Castity, MS, RDHe is a recognized diet and nutrition expert at the national level, the personality of the media, the nutrition consultant, and the author. Cassetty is a former feed manager of Good Housebeng and co -author of Sugar Shock.
Emily Sullivan, StreetMyfitnessPal. She obtained a bachelor’s degree and completed her training at Ohio State University, and she got the degree of cooking arts from Johnson University and Wales University.
Legend: only salty foods have sodium
Sodium is not only lurking in chips and pastries (1). Bake, breakfast, canned goods, frozen meals, and even some sweet treatments can contain sudden amounts (1). For this reason it is worth reading stickers - even on foods that do not taste salty (1).
Legend: If you do not add salt to foods, you do not eat a lot of sodium
Most sodium in our diets - more than 70 % - of processed foods and restaurants, not grateful salt (2). Even if you never reach salt, dishes such as soup, sandwiches, pizza and salad dressings can quickly push you to the daily limit (2).
Legend: Low foods, cute sodium foods
Sodium reduction does not mean excluding flavor. With the right ingredients-such as fresh herbs, spices, citrus fruits, vinegar, garlic, and rich foods-you can build delicious and sick meals (2). You can adapt your taste buds over time, so give them a few weeks and you may notice a difference (2).
Where most sodium comes really
If you are trying to reduce sodium, then skipping the salt is a beginning - but it is a decrease in the bucket compared to most of the sodium in your diet (2).
Placed snacks, frozen meals, well -known soup, sauces, delicious meat, some breakfast cereals and famous electrolyte drinks can contribute in a sudden amount (1).
"Follow your food can help you perceive sodium in common foods such as bread, grains, sauces and even flavoring drinks," says MYFITNESSPAL, Emily Sullivan.2). You may be surprised by the speed of adding sodium from the foods that you do not realize (2).
Using a tool like myfitnessPal can also help you identify patterns and compare brands. "This can help you know how to compare the different brands in terms of the amount of sodium in the same item," Sullivan added. Small bodies-such as the choice of sodium broth or sandwich bread can add-over time (2).
You don't have to eliminate salt completely, but gain a better understanding of the place where the sodium can be able to make more enlightening options that support your long -term health (1).
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How much sodium is too much?
Federal guidance recommends that most adults keep sodium less than 2,300 milligrams per day - despite a teaspoon of salt (1). But the average American consumes much more, closer to 3300 milligrams per day (1).
Nothing in feeding black or white, and sodium is an ideal example. Some people may need to be more aware of getting enough - not less.
For most people, consuming highly high sodium may raise blood pressure and increase the risk of heart disease or long -term kidney issues (2). For this reason, some groups, including the elderly and those who suffer from high blood pressure, may benefit from low targets (3).
On the other hand, if you are an athletic tolerance or work intensively in hot weather, your sodium needs may be higher than average (6and 7).
Smart Tips for Sodium Eating Management
You don't have to cut the salt completely to eat in a healthy way (8). However, it is useful to be intended with your choices because sodium is hiding in many daily foods (2). Here are some tips to help you stay in a healthy range.
Follow your meals
"Food tracking helps you2). "It also makes you more aware of the place where sodium sneaks - such as bread, sauces, or spices that you may not think of twice."2) ""
Cook a little more
Cooking more meals at home is another changing for games because fast food and meals that can contain amounts of sodium (3). "Cooking at home allows you to control the amount of sodium you put in your snacks and snacks, which will definitely be less than what you will find in treated snacks, fast food and restaurant meals," explains Sullivan (explains.3).
Add flavor, not salt
You can enhance the flavor of foods without relying only on salt (3). Try the flavor foods with fresh or dried herbs, pressure from lemon or lemon, garlic, vinegar, onions, and ingredients rich in tami such as mushrooms or tomato paste.
Look for food packed in the lower sodium
"Many brands now offer low sodium options, and these small scourges can make a meaningful difference," Sullivan notes (3). Read the feeding stickers and search for products with 140 mg or less sodium for each meal to help you stay within the recommended sodium boundaries (9).
Related questions (common questions)
What is the safe amount of sodium per day?
Most adults should aim at less than 2,300 mg per day (3). Some people, such as those with high blood pressure, may benefit from less than 1500 mg per day (3).
Should I completely cut salt?
No - your body needs sodium work (8). Most people get more than enough through daily foods, so the key is to avoid consuming excessive amounts (8).
Is Himalayas pink salt better for me?
People praise trace metals in hemalayas, but the sodium content is almost the same as regular salt (8). The mineral content is small compared to what you will get in nutritious plant foods, such as fruits and vegetables (8). The question does not revolve around anything more healthy - it is about the amount you consume in general (8).
Can I get a little sodium?
It is unlikely, but it can happen in harsh conditions - if you vomit excessively (8). When the levels of sodium decrease in your body, a condition called a hypoglycemia - this is not because you do not eat enough sodium, but because you took a lot of water, which relieves sodium in the bloodstream (4).
The bottom line
Sodium is necessary for your health (8). But it can lead a lot of balance in the wrong direction. Most sodium in our diet comes from largely treated foods and restaurants - not the salt we add at home (2).
Tracking your meals can help you using a tool like myfitnessPal2). If you are on the high side, reading stickers and choosing lower sodium foods is a big step towards achieving the right balance (2).
Pamphlet Is sodium bad for you? Separate the legend from the truth First appear on MyfitnessPal Blog.
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