Sources Of Sodium | How Much Is Too Much?
Test Yourself | How Did You Do?
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Our bodies don’t require much sodium. Most people can get enough without ever eating anything that tastes salty. Only people who work or exercise hard enough to sweat for several hours need to worry about getting enough sodium.

Sodium — which we get through salt, baking powder, baking soda, monosodium glutamate (MSG), and other substances in foods we eat — causes the body to retain fluid. To pump the added fluid, the heart has to work harder. Some people, especially those with heart disease, can't afford to put this extra strain on their hearts.

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Sources Of Sodium

• A small amount comes from water and foods that naturally contain sodium like meat, fish, milk and vegetables.
  
• About one-third comes from the salt shaker during cooking or at the table.
  
• About one-half of the sodium we eat comes from processed foods: snack foods, frozen foods, canned, pickled and smoked foods, and certain dairy foods like cheese and buttermilk.
  
• Additional sodium comes from leavening agents (baking soda and baking powder) and flavorings like soy sauce, MSG, ketchup, mustard, and chili sauce.

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How Much Is Too Much?

Physicians often recommend keeping sodium intake below 2,400 milligrams (mg) per day. This is equal to about one teaspoon of salt. Most people eat considerably more than this with no health consequences. But, if you have high blood pressure or heart disease, you should find ways to cut down on salt.

Test Yourself

Here is a quick test to find out whether your diet is high in sodium. Put a check by the things you do most of the time:
___ I avoid adding salt during cooking and at the table.
___ I use herbs and spices to flavor food instead of salt.
___ I rinse canned foods before eating them.
___ I read labels for sodium content and sodium-containing ingredients.
___ I limit how often I eat processed foods (frozen dinners, canned soups, lunch meats) to twice a week or less.
___ I rarely use salty condiments like ketchup, mustard, soy sauce, barbecue sauce, olives or pickles.

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How Did You Do?

• People with heart failure should have all items checked.
  
• People with high blood pressure should have at least four items checked.
  
• People with neither condition should have at least three items checked because too much salt is never a good idea.

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Stay in Touch for Your Good Health.
If you have heart disease, members of your family also may be at higher risk. It’s very important for them to make changes now to lower their risk.

For more in-depth information about the effects of high cholesterol and lowering your risk of heart disease through diet and exercise, CLICK HERE. We also have a special section of heart healthy recipes that are sure to please.