It turns out in three pieces of hot chicken, there's over 3, mg of sodium — well over the health target of 2, mg per day — and I wasn't even counting the fries I had. A study from the Center for Disease Control showed that 90 percent of Americans eat too much salt , and the average adult has an average daily intake of 3, mg.
Over time, your kidneys have trouble keeping up with excess sodium, so your body holds onto water to dilute it hence why you might feel bloated and puffy. This process increases the fluid around the cells and the volume of blood in your body. Increased blood volume means that your heart has to work extra hard — over time, this could lead to high blood pressure, heart attack, and stroke. Cooking Light's Nutrition Director, Brierley Horton, MS, RD, says, "Overdoing it on sodium can easily happen when you're consuming prepackaged foods or eating out at restaurants, especially if you have a salt sensitivity.
The best thing you can do is listen to your body. While we definitely don't encourage you to regularly have a salt fest, eating too much sodium happens. Here are the best ways to bounce back. Drinking lots of water helps flush sodium from your kidneys; staying hydrated will also help you feel less bloated.
According to the American Heart Association , most women should get 2, milligrams of potassium a day and men 3, milligrams a day, but most adults tend to get a lot less than that on a daily basis. There can be too much of a good thing though. As you get older, your body has a harder time removing potassium from your blood. It's also a mineral to keep an eye on for people with kidney disease. Try to get your potassium from food sources, rather than supplements, and talk to a doctor if you have questions.
Increasing your physical activity is a great way to help your body get rid of any excess sodium. Exercising causes your body to shed a combination of water and salt. Because of this natural process, it's important to maintain good hydration if you're working out regularly, including drinking water during your workout, if necessary.
However, you can drink too much water during exercise. Hyponatremia is rare but it is something that marathoners and athletes should be aware of. Hyponatremia means your blood sodium is too low and can occur if you drink too much water. If you're exercising for a long time, especially in hot conditions where sweat loss may be greater, be sure to consume some salt and drink water to thirst, but not more.
When preparing or eating foods, try to resist the urge to add in additional salt. Using herbs and spices is a great way to add in extra flavor without increasing the sodium content. Follow a low-sodium diet and eat potassium-containing foods to counteract the effects of eating a diet high in salt for a prolonged period of time.
Consult your doctor before making any dietary changes to manage your sodium levels. Follow a low-sodium diet. Foods to avoid include table salt, processed meals, lunch meat, chips, fast food, soy sauce, salad dressings, pickled foods, canned soups and vegetables.
Check food labels to find products with "no salt added" or "reduced sodium. Increase the amount of potassium in your diet. According to Iowa State University, potassium counteracts the effect of sodium on blood pressure and adult intake should be approximately 4, mg daily. Foods high in potassium include spinach, kale, broccoli, fresh fish, tomatoes, bananas, raisins, prunes, melon, carrots, potatoes, squash and shellfish.
Receive medications for the treatment of hypernatremia. When sodium levels get too high in the body, medical intervention is required and you may require hospitalization.
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