The Dietary Guidelines for Americans recommend no more than 2,300 mg of sodium (about 1 teaspoon of table salt) per day for people of 14 years and older. That's more than double the ideal upper limit of 1,500 mg/day of sodium recommended by the American Heart Association for people with high blood pressure (or " hypertension "). Still, researchers also found that people with high blood pressure who consumed more than 7 grams of sodium per day had a significantly greater risk of heart disease or death than people who consumed 4â5 grams. Achieving the low amounts of sodium that health authorities recommend can be difficult and may not be best for your health. Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. In my next column, I'll give you some tips to reduce your sodium intake. If youâre sensitive to salt, limiting sodium intake is recommended â as you may be at a higher risk of blood-pressure-related heart disease (14). Despite its continued vilification, sodium is a necessary nutrient for good health. Table salt (sodium chloride) is not the only problem. Overall, the best way to limit your sodium is to start with awareness and read food labels. The review showed that â regardless of blood pressure â people who consumed less than 3,000 mg (3 grams) of sodium per day were more likely to have heart disease or die compared to people who consumed 4,000â5,000 mg (4â5 grams). Many meals have more sodium and fat than you should eat in the entire day. Other organizations make different recommendations. All rights reserved Â© 2012 by Fred Cicetti. Yet, increasing evidence suggests that these guidelines may be too low. 9 out of 10 Americans consume too much sodium. There are more efficient and effective ways to lower your blood pressure than watching your sodium intake. These include exercise, eating more fruits and vegetables and cutting back on calories and alcohol. There was a problem. Kidney stones. Try these 10 healthy options. Â© This article reviews whether mayo is safe whenâ¦. Seniors have to be especially careful about sodium consumption because their bodies can't handle it as well as they did when they were younger. There are more practical and effective ways to control your blood pressure and improve your health without having to focus solely on how much sodium you consume. Kidneys may not work as well as they did. Visit our corporate site. Consuming too much sodium is associated with stroke, heart failure, osteoporosis, stomach cancer, and kidney disease.3 Sodium holds excess fluid in the body, increasing blood pressure.3 Hypertension is one of the biggest risk factors for cardiovascular disease and death, but it's modifiable.6 Reducing dietary sodium … New York, Â© 2005-2020 Healthline Media a Red Ventures Company. Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood … If you aren't sure how much sodium your diet should include, talk to your doctor or dietitian. Yet, it wasnât until the late 1940s that this connection became widely recognized when the scientist Walter Kempner demonstrated that a low-salt rice diet could lower blood pressure in 500 people with elevated levels (5). That said, with only 22% of the population from 49 countries consuming more than 6 grams of sodium per day, the amount of sodium that healthy people are currently ingesting is probably safe (20). Here are some reasons: Hyponatremia is a low sodium level in blood. All rights reserved. Electrolytes are minerals that are involved in many essential processes in your body. Everything in Moderation Sodium is an essential mineral in the balanced diet of every dog. Sodium is an essential nutrient that your body needs for many important functions. Women and men should limit their alcohol intake to one or two drinks per day, respectively. These and other results suggest that too little sodium may be more detrimental to peopleâs health than higher intakes (10, 11, 20). However, too much sodium in the body causes the body to retain fluid. The recommended sodium intake is no more than 2,300 mg per day, but most Americans exceed that amount. 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