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Sodium: How Much Is Too Much?

 by Sharon Hopkins
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Sodium, an important aspect of sodium chloride, is a mineral used for regulating the blood pressure. The most common natural source of sodium is table salt, apart from other good sources, such as, seasonings, meat, baking soda, fish, eggs, poultry, pickled foods, monosodium glutamate (MSG), olive, condiments and smoked meat. Sodium is essential for muscle and nerve functioning, maintenance of blood volume and acid-base balance and nerve impulse transmission.


40% of salt is sodium. A tablespoon of salt has 2000 milligrams of sodium. Increased dietary sodium raises the risk of water retention and blood pressure, thereby, causing renal problems, cardiac arrest and stroke.




It is also essential in maintaining the electrolyte balance. Sodium on contact with water results in sodium hydroxide fumes. They irritate the eyes, throat, skin and nose, resulting in cough and sneezing.


Severity in fume causes burn, itching and damage. Eye contact results in irreversible damage. Processed foods contain increased sodium or its compounds, in the natural or synthetic forms. The AHA (American Heart Association) recommends less than 2,300 milligrams of sodium per day, which is equivalent to a teaspoon of salt. A teaspoon of baking soda contains 1 gram of sodium and half a teaspoon of salt has 1.5 grams of sodium.

Low sodium diet is recommended for people suffering from renal problems, hypertension and congestive heart failure. Over the counter drugs, like antacids, contain sodium and care has to be taken. Spices contain some amount of sodium. Dietary sodium can be restricted by reducing the intake of processed foods, including fresh and frozen foods, unsalted broths, skimmed milk, home-made foods and so on. Salted nuts, beans, lentils and peas are better to be avoided. Skimmed dairy products are encouraged. Try avoiding salt on table. About, 77% of sodium comes from eating processed foods. Excessive sodium in foods causes kidney and heart problems, as a result of change in pressure.

The kidneys eliminate the excessive dietary sodium, through urine. If the kidneys fail to regulate the same, the sodium gets accumulated in the blood. Sodium in blood results in water retention, resulting in increased blood volume. This, in turn, puts pressure on the heart, thereby increasing the amount of blood flow through the vessels. This increases the arterial pressure. Conditions, such as cirrhosis, congestive heart failure and renal disorders result in imbalance in sodium regulation. Individuals, sensitive to sodium hold more, causing water retention. This invariably increases the blood pressure.

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