Doctors have been warning against salt intake for years. According to the CDC, around 90% of Americans consume more sodium than is recommended for a healthy diet, stemming heavily from eating out and processed foods.   A high sodium diet has been linked to dangerous conditions such as high blood pressure, stroke and other vascular diseases.  But these recommendations can be confusing because we actually need salt for our body to function properly, and not getting enoughsalt can cause health issues of its own.

Sodium vs. Salt

It is important to distinguish between sodium and salt.  What’s the difference?  Sodium is a mineral that is essential to all animals.  Salt is a compound of primarily sodium and chloride, but can be enriched with other minerals like magnesium, potassium and up to almost a hundred others! When you consume salt, the sodium and chloride ions separate, rendering the sodium available for your body to use Sodium is a key molecule for body systems regulation, nerve impulse conduction - particularly for muscle movement – brain function, and cell signaling. Salt, as we see, is crucial to balancing your body.  Mineral-rich salts help your body regulate water, can have an anti-inflammatory effect, help with muscle contraction and relaxation and help form the building materials for strong, healthy bones.  Sodium is a major component of our blood and bodily fluids.  Just think about how your tears and sweat taste, salty right?  

Why is eating too many sodium rich foods bad for you?

Consuming sodium above the daily recommendation (about one teaspoon of salt) increases blood pressure and increases the risk for strokes and heart attacks. A high-sodium diet can also put undue stress on your kidneys, the organs that naturally balance the amount of sodium stored in your body.  When the kidneys don’t function correctly, it can lead to increased blood volume, making your heart work harder, increasing the pressure in your arteries, eventually snowballing out of control.  If the body needs to deal with this chronically, it can lead to heart disease, stroke, kidney disease and congestive heart failure.  Diseases like congestive heart failure, cirrhosis and chronic kidney disease can all increase the stress on your kidney to balance sodium levels.  Diets too high in salt can also increase your risk of brittle bones.  Common foods high in sodium include bread, pre-prepared dinners, pizza, deli meats, bacon, cheese, soup, fast food.  It is no wonder we are told to avoid processed foods.  

What do we recommend?

Balance is always the key.  Try to avoid foods high in sodium by reading food labels carefully.  A good rule of thumb is to avoid products that have more than 200mg of sodium per serving.  Cutting back on salt can lower blood pressure and lower your risk for both heart disease and stroke.  The easiest way to stay on track in to limit the amount of processed foods you put in your body.  If you do have elevated blood pressure, you might benefit from following a reduced-sodium diet.  As a general rule, less salt is probably better for your health, however, a healthy all around diet and lifestyle will have more long-lasting positive effects.