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Checking sodium content on food labels is crucial for protecting your cardiovascular health and preventing serious health complications. Sodium, which comes primarily from salt (sodium chloride), plays an essential role in your body by regulating fluid balance and supporting nerve and muscle function. However, most people consume far more sodium than their bodies need, leading to significant health risks.

The primary concern with excessive sodium intake is its direct relationship to high blood pressure (hypertension). When you consume too much sodium, your body retains extra water to dilute it, increasing blood volume and putting additional pressure on your blood vessels. Over time, this elevated pressure damages artery walls and increases the risk of heart disease, stroke, kidney disease, and other serious health conditions.

Many people are surprised to learn that most dietary sodium doesn’t come from the salt shaker – about 70% comes from processed and packaged foods. Foods like bread, pizza, cold cuts, soup, sandwiches, cheese, and snacks can be significant sources of hidden sodium. Even foods that don’t taste particularly salty, like breakfast cereals or baked goods, can contain substantial amounts.

The recommended daily sodium intake for most adults is less than 2,300mg (about one teaspoon of salt), with an ideal target of 1,500mg for better health outcomes. However, the average person consumes 3,400mg daily – nearly 50% more than recommended.

When reading labels, look for foods with 140mg or less sodium per serving to be considered “low sodium.” Foods with 600mg or more per serving are considered high in sodium. Be particularly cautious with processed meats, canned soups, frozen meals, and restaurant foods, which tend to be sodium-heavy.

By choosing lower-sodium options and gradually reducing your sodium intake, you can significantly improve your long-term health outcomes and reduce your risk of developing high blood pressure and related cardiovascular diseases.