Effects of a High-Sodium Diet

Sodium is a mineral that occurs naturally in nature as sodium chloride, or common salt. Since ancient times human beings have been adding salt to their food, at first as a primitive method of preserving it against spoilage, and then as a flavor enhancer. The amount of sodium in a person's diet clearly affects the health and nutrition of the individual. High-sodium diets are linked to a number of health problems, while research strongly indicates that a diet low in sodium has considerable health benefits.

Sodium in the average diet

• According to the Mayo Clinic, the average American receives sodium by the following means:

  5 percent added while cooking
  6 percent added to food after cooking
  12 percent from natural sources
  77 percent from processed and prepared foods.

  Clearly, Americans' love of fast food is the biggest contributor to their high-sodium intake. This is only an average. Keep in mind that someone who eats most of his meals out or on the go would have an even more unbalanced sodium intake. The U.S. also has a higher average sodium intake than other countries: 5000 mg per day in the U.S. compared with 3500 mg in the U.K.

Sodium and health problems

• The biggest risk of a high-sodium diet is the effect it has on blood pressure and heart health. Hypertension/high blood pressure, heart disease and kidney failure are some of the long-term effects that can result from long-term, high-sodium intake. In the body, sodium is processed by the kidneys. However, when a person eats too much sodium, the kidneys cannot process all of it. The excess sodium ends up in the bloodstream. Because the mineral retains water, the volume of blood in the body increases. As a result, the circulatory system has to work harder to pump the blood. Over time, this added strain on the system can result in heart disease and kidney failure.

Foods to avoid

• If you are trying to limit your sodium intake it is a good idea to limit certain types of foods or avoid them entirely. Canned goods are very high in sodium, even canned vegetables. Soups and canned fish such as tuna also have high-sodium content. Try rinsing canned vegetables off to lose some of the salt. Cured and salted meats such as bacon, salami, ham and corned beef are some of the highest sodium foods available. They are also generally high in fat, so all the more reason to avoid them. Ditto for snack foods such as potato chips and pretzels, Try baked chips instead of fried, although the salt content is usually still very high. Butter, obviously, is another problem food. Try looking for a low-sodium alternative.

Managing sodium in the diet

• Limiting sodium intake has proven health benefits, but that's not say it should be cut out entirely. Sodium is a natural and necessary component of any diet; it just needs to be limited. Sodium serves a number of purposes within the body, namely, facilitating the movement of muscles (one of the reasons it comes out in sweat), balancing body fluids and transmitting information in the nervous system. Try getting your sodium naturally from unprocessed foods. As far as packaged foods go, look for low-sodium alternatives.

Health benefits of a low-sodium diet

• The most important benefit of a low-sodium diet is cardiovascular health. The system works better when the blood is not full of excess salt, and the smoother the blood is pumping, the easier it is on your heart. That translates to better organ health, less natural wear and tear on the system, and by extension, longer life.