A study released in 2010 by Stanford University shows a 10 % reduction in sodium in a person's diet could help many Americans avoid heart attacks and fatal strokes. Sodium is essential in small amounts. Your body needs some sodium to function properly because it helps maintain the right balance of fluids in your body, helps transmit nerve impulses, influences the contraction and relaxation of muscles. Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.
According to a study by the U.S. Centers for Disease Control and Prevention, the average American adult consumes about 3,300 milligrams of sodium each day. That is at least 1,000 milligrams more than people should be eating. If for some reason your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.
Oftentimes, foods high in sodium do not taste salty. The foods that are the biggest sources of sodium may be surprising. According to the U.S. CDC, bread and rolls are the top sources of sodium in the American diet, followed by cold cuts, pizza, poultry and soups.
Great ways to eat less salt and sodium: *Check food labels before you buy and choose foods with less than 400 mgs of sodium per serving.
*Fill up on fruits and veggies. They taste great and are low in sodium.
*Use spices, herbs or lemon to flavor your food instead of salt.
*Look for "unsalted," "low-sodium," or "no salt added" options for deli meats, cheeses, soups and snacks.
*Limit consumption of pre-made sauces and condiments.
