WHAT IS SODIUM?

Like sugar, we need sodium to complete vital functions in the body.

However, with frequent and long-term use, intaking foods with added sodium, for flavor and/or as a preservative, is harmful to our health.

For disease prevention, the first step is that we decrease our intake of foods that are high in sodium and for wellness promotion, we must also increase our intake of foods that are high in potassium.

Disease Prevention

decrease our intake of foods that are high in sodium

Wellness promotion

increase our intake of foods that are high in potassium.

Sodium is a mineral that naturally occurs in foods or is added to foods during manufacturing while table salt is 40% sodium and 60% chloride.

We need sodium as our body requires it for vital functions such as:

(a) controlling blood pressure

(b) and regulating the function of our muscles and nerves.

Daily recommended intake of sodium?

Adult female and male

-An ideal limit of 1,500 mg but no more than 2300mg per day

Children: ages 1-3

Children: ages 4-8

Children: ages 9-13

Adolescents: 14+

800 mg

1000 mg

1200 mg

1500 mg.

WHAT ARE THE MOST COMMON HIGH SODIUM FOODS?

·Fast food ·Restaurant food ·Microwavable foods/Canned foods ·Bread/bagels/rolls ·Cold cuts/Cured meats ·Pizza ·Boxed meal helpers ·Soups ·Cheese ·Snack foods

For processed, packaged, boxed, or canned foods, sodium is used as a preservative to increase flavor and to keep the food from spoilage while it is on the shelf.

This added sodium is harmful to our health and with frequent and long-term use may cause chronic diseases.

2 STEPS TO IMPROVE SODIUM INTAKE:

1. Eat foods that are high in potassium

2. Eat foods that are low in sodium.

Which Foods are low in sodium and high in potassium?

Food from Mama Earth

·Vegetables

·Fruits

·Dried beans

·Unsalted nuts and seeds

·Healthy oils

·Whole grains

Unprocessed meats and fish

Sodium and High Blood Pressure

High blood pressure or hypertension is one of the chronic diseases that

affect people of African descent worldwide.

High sodium intake is one the leading contributor to developing high blood

pressure.

Solution?

Wellness promotion

Disease Prevention

decrease our intake of foods that are high in sodium

increase our intake of foods that are high in potassium.

Review

81% of our sodium intake is from restaurants, fast food and grocery store food, not from table salt.

Man-Made Foods that are high in sodium.

High sodium intake is a major contributor to developing high blood pressure.

With frequent and long-term use, eating foods high in sodium may lead to high blood pressure.

High blood pressure or hypertension is a chronic disease that affects people of African descent worldwide.