Sodium is an essential nutrient necessary for maintenance of plasma volume, acid-base balance, transmission of nerve impulses and normal cell function. The primary contributors to dietary sodium consumption depend on the cultural context and dietary habits of a population. Countless foods contain sodium — even foods that may taste sweet, such as bread, cereals, cured meats, sauces, condiments, cereals, chips, crackers, and soups. While sodium has many forms, most sodium we consume is from salt. Salt and sodium are not the same. Salt is sodium chloride which is table salt. Sodium chloride (NaCl), is 40% sodium and 60% chloride. Today, the terms “salt” and “sodium” are often used interchangeably. It’s commonly used to add flavor to foods or preserve them. Historically, salt has been used to preserve food. High salt concentrations help prevent bacterial growth that can cause food to spoil. And our body needs salt to function properly.
Excess sodium is linked to adverse health outcomes. You may notice that you feel more bloated or puffy than usual. This happens because your kidneys wish to maintain a specific sodium-to-water ratio in your body. To do so, they hold on to extra water to compensate for the extra sodium you ate. This increased water retention may result in swelling, especially in the hands and feet, and can cause you to weigh more than usual. A salt-rich meal can also cause a larger blood volume to flow through your blood vessels and arteries. It’s a risk factor for hypertension, also known as high blood pressure. Hypertension increases our risk of heart failure, a condition in our heart can’t properly pump blood throughout our body. A person’s sensitivity to salt is thought to be influenced by factors like genetics and hormones. Aging and obesity may also amplify the blood pressure-raising effects of high salt diets. The reasons why and by which ways salt may promote hypertension are not fully investigated and are still under study. A high salt diet is linked to a higher risk of stomach cancer. The mechanism behind salt’s effect on stomach cancer isn’t fully understood. However, experts believe that salt-rich diets may make a person more vulnerable to stomach cancer by causing ulcers or inflammation of the stomach lining.
In many high-income countries, and increasingly in low- and middle-income countries, a significant proportion of sodium in the diet comes from processed foods. It is often found in high amounts in processed foods such as breads, processed meat and snack foods, as well as in condiments (e.g., soy and fish sauce). Sodium is also contained in sodium glutamate, used as a food additive in many parts of the world.
A well-established cause of raised blood pressure and increased risk of cardiovascular disease and stroke are associated with consuming too much sodium. Reducing sodium intake is one of the most effective ways to improve health and reduce the burden of some diseases, as it can avert a large number of cardiovascular events and deaths.
While too much salt can be harmful, so can too little. Some evidence suggests that a low salt diet can cause low blood pressure, dehydration, and elevated blood fat levels. It may be noticed that too little salt is a rather seldom case.
Most of the salt in the modern diet comes from restaurant foods and packaged, processed foods. Some of the top sodium contributors for adults and children in the United States include:
Bread: sandwich bread, baguettes, crispbread
Processed meats: salami, bacon, pastrami, ham, sausages
Salty snacks: chips, french fries, crackers, salted nuts
Cheese and cheese products: brie, cheese in a can, string cheese, cheddar, mozzarella
Grain-based desserts: muffins, cakes, cookies
Soups: canned, frozen, powdered
What is the alternative? Make sure you drink sufficient amounts of water to help your body regain its desired sodium-to-water ratio. You can also try eating foods that are rich in potassium, such as fruits, vegetables, legumes, nuts, seeds, and dairy. Together with sodium, potassium is a nutrient that plays a key role in maintaining your body’s fluid balance. Keep in mind that 78–80% of the salt you eat comes from processed foods or restaurant meals. Focus your efforts on consuming more fresh, minimally processed foods is likely your best bet when trying to reduce the amount of salt you eat. You may consume salt that is iodized (fortified with iodine), which is essential for healthy brain development in the fetus and young child and optimizing people’s mental function in general.
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