How Much Sodium Per Day For Adults

How Much Sodium Per Day For Adults – The average American consumes about 2,000 mg per day, more than the recommended amount for most adults, not including table salt. Sodium in restaurants, packaged and processed foods, and foods such as canned vegetables increase the risk of heart disease and stroke.

Sodium consumption remains a major problem for many Americans. Although the American Heart Association recommends an appropriate limit of no more than 1,500 mg per day for most adults, recent studies have shown that the average daily sodium intake in the United States from 2013-2014 was 3,409 mg – table without salt.

How Much Sodium Per Day For Adults

How Much Sodium Per Day For Adults

Findings from the Centers for Disease Control and Prevention’s Morbidity and Mortality Weekly Report showed that bread was the main source, accounting for 6 percent of sodium intake. This is followed by pizza, sandwiches, cold and cured meats, soups and rice. Anna Threadcraft, RDN, director of employee health at the University of Alabama at Birmingham, says the most important thing consumers can do to make sure they’re not eating too much salt is to check food labels.

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The AHA does not recommend more than 2,300 mg per day, with an optimal limit of 1,500 mg for most adults.

“A lot of things you buy at the grocery store have a nutrition label that tells you exactly how much sodium is in that product,” Threadcraft said. “The recommended daily amount of sodium is 2300 mg or less, which sounds like a lot but it’s the equivalent of a teaspoon. It’s very easy to overeat without realizing it.”

He says many Americans already consume their recommended amount of sodium in the foods they eat every day, and when people add salt for flavor, it goes over the limit.

Because the average American consumes so much sodium, even a reduction of more than 2,400 milligrams per day will significantly improve blood pressure and heart health.

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“I encourage people to taste their food before adding salt to make sure they are not adding salt as usual,” he said.

Americans get most of their daily sodium intake — more than 75 percent — from processed and restaurant foods. Sodium is already present in processed and restaurant foods when they are purchased, making it difficult to reduce sodium intake on a daily basis.

“I think the first and most important thing people can do is read the labels of the products they buy,” Threadcraft said. “Pre-packaged foods have their place, but they need to be chosen carefully.”

How Much Sodium Per Day For Adults

He noted that the first thing to do when looking at labels is to determine the serving size, then look for the milligrams of sodium associated with the listed serving size.

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“Many people with busy schedules are looking for fast and pre-prepared meals,” she said. “That doesn’t mean you have to sacrifice taste for something healthy that you can easily make. Frozen vegetables are a great choice for a quick and low-sodium side dish for dinner, usually without added sodium.

When using canned vegetables, look for low-sodium or sodium-free options because many canned foods are high in sodium, Threadcraft says. Another way to reduce sodium content is to wash canned goods.

According to the CDC, Americans eat fast food or take out four to five times a week. For regular diners, Threadcraft says many establishments list their nutrition facts online or in stores.

Threadcraft says consumers should be aware of hidden sources of sodium, such as sauces and dressings, and ask for these toppings on the side. A tablespoon of teriyaki sauce can contain 879 milligrams of sodium. The same amount of soy sauce can contain 1,005 milligrams – almost half of the recommended daily intake.

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“Fresh herbs and spices are not salty at all, and you can get a lot of flavor out of them,” he said. “An acidic juice like orange or pineapple is a good marinade choice for chicken.” or fish, compared to barbecue sauce or soy sauce.”

To get the most flavor out of herbs, grind or grind them before adding to the dish. Buy herbs and spices in small quantities as you need them instead of storing them for a long time. If you are using fresh herbs like parsley or cilantro, keep them in water to keep them fresh.

Most Americans eat three meals a day, and depending on the meal, breakfast can be the biggest culprit when it comes to sodium intake.

How Much Sodium Per Day For Adults

“In the South, we like our salt,” Threadcraft said. “Breakfast dishes, sausages and bacon are great sources of sodium.”

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“If you really like high-sodium bacon, maybe you can make a smart choice and skip the eggs for breakfast,” he said. “You can find ways to compromise, but be smart about it.”

“Excess sodium can raise blood pressure and increase the risk of heart disease and stroke,” says Threadcraft. “Heart disease and stroke combined kill more Americans each year than any other cause.”

But salt doesn’t just increase the risk of stroke and heart disease. Researchers David and Jennifer Pollock, PhD, study the effects of salt on the kidney system.

“We know that the Western food that we all eat is high in salt, and we know that the number of people eating salt in the West and in the developing world is increasing,” said David Pollock. “In terms of evolution, only 100 years ago there was a lot of salt in our food. But physiologically we are designed to conserve salt. We have not evolved to control the amount of salt we eat. It is now recognized that a diet high in salt can cause a variety of health problems, including autoimmune diseases, and it is very important to try to understand how the body regulates salt.

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Threadcraft says salt is not inherently bad, but people need to learn to manage it effectively. Salt helps maintain body fluid balance and muscle contraction, and is an important component of blood, plasma, and digestion.

The US Food and Drug Administration has released a draft of voluntary sodium reduction plans for processed and processed foods. The new guidelines provide short- and long-term goals for reducing sodium in about 150 foods.

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How Much Sodium Per Day For Adults

Before asking for “more salt too” make sure you know the facts about salt and how much you should have in your diet, especially if you suffer from or are at risk of high blood pressure blood or heart disease.

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Nutritionist Chloe Steele gives us some insight into salt. Why it’s so bad for you, what it actually is and what it does, and top tips to help cut back on eating.

The World Health Organization and the National Health and Medical Research Council of Australia recommend that adults consume less than 2 grams of sodium per day.

, (which equates to less than 5 grams of salt per teaspoon). However, the average Australian eats well above this, around 3.6g

Sodium, more than our body can use. Our ancestors ate about 1.73 grams of salt per day, and people did not have enough time to adapt to high levels. As a result, high salt intake can be linked to several diseases, including high blood pressure and heart disease.

Sodium And Kidney Disease

Salt is a compound made up of approximately 40% sodium and 60% chloride; And it is the sodium component that is most relevant. Eating too much sodium has been linked to high blood pressure and the development of heart disease, but although too much can be harmful, sodium is needed for many biological processes. The body only needs 0.5 grams of sodium per day to function properly, and when consumed in amounts of less than 2 grams of sodium per day, it is associated with a healthy immune system. efficient, ensuring the balance of water in the blood and functioning. it. In order for nerves and muscles to function properly, the heart must function properly

Doctors will often recommend a low-salt or low-sodium diet for people who have or are at high risk for heart disease, but why?

When we eat more sodium than we can use, the body has to find a way to get rid of it. Research has shown that raising blood pressure can increase the amount of sodium in the body in the kidneys and out in the urine.

How Much Sodium Per Day For Adults

. However, the unfortunate side effect of persistent high blood pressure is that the blood vessels harden and cannot deliver effectively.

How Much Sodium Should You Eat?

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