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Sodium is a mineral that is vital for our bodies to function. However, too much of it can have harmful effects. While U.S. dietary guidelines suggest no more than 2,300 milligrams a day for adults, the average American consumes 3,400 milligrams daily. Excess sodium can raise blood pressure, which increases the risk of heart disease. Despite sodium most often being found in the form of table salt, the majority of the sodium we eat – about 75% – comes from sodium added to food we buy in stores and restaurants.

Our bodies use sodium to properly balance water and minerals and regulate blood volume and pressure. A high salt diet can cause fluid retention, which means blood exerts more pressure against blood vessel walls. The walls must thicken to compensate, and the space between the vessels narrows as a result. The tighter space means the heart must work harder to pump blood through the body, causing high blood pressure, or hypertension. Unfortunately, hypertension is one of the most significant risk factors for heart disease.

However, excess sodium’s cardiovascular effects are not limited to hypertension. Multiple organs and tissues, including the blood vessels, arteries, heart, kidneys, and brain, can be adversely affected, even without increased blood pressure. While hypertension is the most common cause of left ventricular hypertrophy – or the thickening of the wall of the heart’s main chamber – excess sodium consumption has also been shown to also be a significant cause, regardless of whether hypertension is present or not. Left ventricular hypertrophy seriously increases the risk of heart disease and even death, which makes prevention all the more important.

A healthy diet is the most crucial factor for limiting the harmful effects of sodium on the body. Long-term dietary sodium reduction has been shown to reduce the risk of cardiovascular events, particularly those stemming from hypertension. Researchers estimate that 11 million fewer Americans would suffer from hypertension if daily sodium intake were reduced to the recommended. Checking nutrition labels, exchanging salt for other flavors, using substitute salts, and avoiding processed foods (which often use salt as a preservative) can all help reduce the amount of salt in our diets. Certain groups, such as children, people who are middle-aged, elderly, African-American, or have high blood pressure, diabetes, or kidney disease, are at a particular risk for harmful effects from sodium and should pay special attention to the amount they consume.

Even with the consensus that excess sodium can have adverse cardiovascular effects, there are few regulations on its use. As previously mentioned, sodium added to foods we eat daily constitutes most of the sodium we consume, and many foods contain high sodium levels, even without tasting salty. Even condiments can significantly contribute, as just one teaspoon of soy sauce has about 1,000 milligrams of sodium – almost half of the daily recommendation. Yet, current U.S. standards set by the FDA state that sodium is “generally regarded as safe” and put no limitations on its use in foods. With cardiovascular diseases rising in America, public policy aimed at education and cooperation from restaurants, food producers, and food processors will be necessary to counter the elevated sodium levels in our foods. As for the current moment, making healthier dietary choices and learning about the impact of sodium on our bodies is crucial for protecting our health.

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