Table salt, also known as sodium chloride, is both an electrolyte and mineral that it is needed for the transmission of nerve impulses, the contraction and relaxation of muscles, and the maintenance of proper water and mineral balance. Sodium, along with potassium, is one of two essential electrolytes that keep fluids within and outside cells in balance so that cells can function properly and blood does not become too concentrated or too dilute.
Aldosterone, a hormone produced by the adrenal glands, helps to regulate sodium levels in the body. If you have too much and your kidneys cannot eliminate it, sodium builds up in your blood, causing high blood pressure. This increases the risk of developing heart disease, stroke, and kidney disease over time. Both sodium and potassium have an impact on blood pressure. People who limit their salt intake and increase their potassium intake, or both, lower their blood pressure and reduce the risk of developing other serious health problems.
Knowing which foods contribute the most sodium to your diet is an essential step toward lowering your daily sodium intake to a healthy level. Our bodies only require a modest amount of sodium each day to function normally. Excess salt in the diet can raise blood pressure, increasing the risk of heart attack, stroke, and other cardiovascular problems. According to a study published in the Lancet, while high-salt diets were was associated with greater increases in systolic blood pressure in individuals with hypertension, Low-salt diets were also linked to a higher risk of cardiac diseases such as heart attacks, strokes, and deaths in people with and without hypertension.
A higher sodium intake has also been associated with increases in stomach cancer. According to the American Institute for Cancer Research, salt and salted and salty foods are a possible cause of stomach cancer. Salt has been shown in studies to damage the stomach lining and cause lesions, which, if left untreated, can lead to stomach cancer.
Sodium Sources
Table salt is a major source of sodium. Although sodium is naturally present in foods, much of it is added during processing and preparation. Canned, processed, and convenience foods might contain a lot of sodium. Approximately 70% of the sodium consumed by Americans comes from restaurants, prepackaged, and processed foods, including many items that do not even taste salty.
Sodium Recommended Intakes
According to the American Heart Association, most adults should consume no more than 2,300 milligrams (mg) per day, with an ideal limit of no more than 1,500 mg per day. Americans eat more than 3,400 milligrams of sodium per day on average; reducing this intake can significantly improve blood pressure and heart health.
Recommended Dietary Allowances (RDAs) For Sodium
| Age | Male | Female |
| 0–6 months | 120 mg | 120 mg |
| 7–12 months | 370 mg | 370 mg |
| 1–3 years | 1000 mg | 1000 mg |
| 4–8 years | 1200 mg | 1200 mg |
| 9–13 years | 1500 mg | 1500 mg |
| 14–18 years | 1500 mg | 1500 mg |
| 19–50 years | 1500 mg | 1500 mg |
| 51-70 years | 1300 mg | 1300 mg |
| 71+ years | 1200 mg | 1200 mg |
Sodium Deficiency
Hyponatremia, or low blood sodium, occurs when there is an abnormally low amount of sodium in your blood. Low blood sodium levels are common in older adults, particularly hospitalized or living in residential care facilities. Common causes include diuretic use, alcohol consumption, diarrhea, renal disease, heart failure, liver disease, and the syndrome of inappropriate antidiuretic hormone secretion. Symptoms of hyponatremia include changes in mental status, muscle cramps, nausea, fatigue, headache, and confusion. Severe hyponatremia can result in seizures, coma, and even death.
Sodium Toxicity
Salt poisoning is an intoxication caused by consuming too much sodium. The medical name for salt poisoning is hypernatremia. It refers to elevated sodium levels in the blood, which cause the cells to lose water. Thirst, dry mouth, and restlessness are the first and most prevalent symptoms. As the condition worsens, a patient may experience an increase in heart rate or seizures. Severe cases may result in coma, brain damage, or death.
