Choose a diet
moderate in salt and sodium
Sodium and salt are found mainly in
processed and prepared foods
Sodium and sodium chloride -- known
commonly as salt -- occur naturally in foods, usually in small amounts. Salt
and other sodium-containing ingredients are often used in food processing.
Some people add salt and salty sauces, such as soy sauce, to their food at the
table, but most dietary sodium or salt comes from foods to which salt has
already been added during processing or preparation. Although many people add
salt to enhance the taste of foods, their preference may weaken with eating
less salt.
Sodium is associated with high blood
pressure
In the body, sodium plays an essential
role in regulation of fluids and blood pressure. Many studies in diverse
populations have shown that a high sodium intake is associated with higher
blood pressure. Most evidence suggests that many people at risk for high blood
pressure reduce their chances of developing this condition by consuming less
salt or sodium. Some questions remain, partly because other factors may
interact with sodium to affect blood pressure.
Other factors affect blood pressure
Following other
guidelines in the Dietary Guidelines for Americans may also help
prevent high blood pressure. An important example is the guideline on weight
and physical activity. The role of body weight in blood pressure control is
well documented. Blood pressure increases with weight and decreases when
weight is reduced. The guideline to consume a diet with plenty of fruits and
vegetables is relevant because fruits and vegetables are naturally lower in
sodium and fat and may help with weight reduction and control. Consuming more
fruits and vegetables also increases potassium intakes which may help to
reduce blood pressure. Increased physical activity helps lower blood pressure
and control weight. Alcohol consumption has also been associated with high
blood pressure. Another reason to reduce salt intake is the fact that high
salt intakes may increase the amount of calcium excreted in the urine and,
therefore, increase the body's need for calcium.
Most Americans consume more salt than is
needed
Sodium has an important role in the
body. However, most Americans consume more sodium than is needed. The
Nutrition Facts Label lists a Daily Value of 2,400 mg per day for
sodium [2,400 mg sodium per day is contained in 6 grams of sodium chloride
(salt)]. In household measures, one level teaspoon of salt provides about
2,300 milligrams of sodium. Most people consume more than this amount.
There is no way at
present to tell who might develop high blood pressure from eating too much
sodium. However, consuming less salt or sodium is not harmful and can be
recommended for the healthy normal adult.
ADVICE FOR TODAY
Fresh fruits and vegetables have very
little sodium. The food groups in the Food Guide Pyramid include some foods that
are high in sodium and other foods that have very little sodium, or can be
prepared in ways that add flavor without adding salt. Read the Nutrition Facts
Label to compare and help identify foods lower in sodium within each group. Use
herbs and spices to flavor food. Try to choose forms of foods that you
frequently consume that are lower in sodium and salt.
U.S. Department of Agriculture
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a diet moderate in salt and sodium
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