Sodium

Sodium plays an essential role in keeping the fluids and electrolytes in our bodies balanced. Sodium is most commonly found in food as salt (sodium chloride). Too much salt in our diet is associated with an increased risk of raised blood pressure, which is a risk factor for heart disease, stroke and kidney disease.

Higher sodium intakes have been shown to increase calcium losses in the urine, potentially increasing the risk of osteoporosis. We also lose sodium through sweat when we exercise, especially in the heat.

How much sodium do we need?

*Adequate Intake

Who needs less and why?

People with high blood pressure need to watch how much sodium they eat. How blood pressure is affected by increases and reductions in sodium intake varies, depending on genetics, age, medications, ethnicity and medical conditions (such as Type 2 diabetes). Any decrease in sodium intake should be discussed with, and monitored by, your doctor.

Which foods contain sodium?

The majority of sodium in our diets comes from processed and manufactured food. Salt added to food in cooking and at the table accounts for 15-20% of sodium intake. Foods containing high levels of salt include bread, butter, cheese, biscuits, fish, processed meats, some breakfast cereals, most takeaway food, many sauces, and canned and processed foods.

Sodium content of foods

Tips for reducing sodium intake

• Choose low-salt foods everyday: fruit and vegetables, lean meats, poultry, fish, seafood, plain wholegrain products, unprocessed breakfast cereals, and low-fat milk and dairy products.
• Prepare meals without adding salt. Leave the salt shaker off the table, and use herbs and spices to add flavour instead.
• Try Lo-Salt (which has 1/3 the sodium of salt) as an alternative.

Concerns about sodium intake

If you are concerned about your salt or sodium intake, talk to your doctor. The National Heart Foundation’s website, www.nhf.org.nz, has information on salt and heart disease.