Some of us like the taste of salt, others can’t stand it, but like it or not, it is required in your daily intake. But how much do you need?

The amount of salt intake will vary depending on your physical activity, as well as other factors. Runners, for example, the recommended daily intake of salt is less than 2,300 milligrams.

Salt has been associated with various forms of diseases and conditions, such as high blood pressure and even dementia. In Therapy Today Magazine, research director Iain Ryrie said that “if people want to protect themselves against dementia, they should limit the amount of salt and saturated fat they consume and eat foods that contain essential B vitamins, Omega 3 and zinc.”

The sodium found in salt is a big culprit when it comes to these conditions. The average current intake of a person, approximately 3,000-4,500 mg/day of sodium, is very high and is 2-3 times greater than the current Dietary Reference Intake (DRI) of 1,500 mg.

According to Matthew Kadey of Muscle & Fitness, “Between checking labels for fat grams and counting carbs, who has time to think about sodium? You don’t need to obsess over sodium intake, but you should probably look Here’s why: It’s estimated that 25% of people with normal blood pressure and about 60% of people with high blood pressure are salt sensitive, meaning that as your intake increases of salt also raises your blood pressure. If you’re sensitive to salt, you may have a much higher risk of strokes and heart attacks, even though your blood pressure is normally normal.”

Kadey continues: “Sodium in salt can increase blood pressure in two ways. By causing the body to retain water, sodium increases blood volume and therefore blood pressure. Sodium also causes the contraction of the smooth muscle and constriction of small blood vessels, which is associated with increased resistance to blood flow.The common “cheat” day that is part of many fitness enthusiasts’ diets can lead to increased heart rate and blood pressure. elevated in response to a sudden increase in sodium intake.

“With excessive sodium intake, there is more to worry about besides high blood pressure. When you consume too much sodium, your body retains water to dilute the concentration of sodium in your blood to a healthier level. As a result, you urinate less and bloating can set in. So the next time your pants feel a little tight, think about that soup you had for lunch—a can of chicken noodle soup has 2,690 mg of sodium! But you don’t want to go too far either. in your efforts to avoid sodium.The extreme sodium restriction often employed by fitness competitors and bodybuilders can result in the same water retention as the body struggles to retain sodium and, in turn, water Kadey says.

So what is the difference between sodium and salt? Kadey says, “Sodium is an element that occurs naturally in many foods, and it’s essential that we get it in our diet because it regulates the body’s fluid balance and blood pressure, helps muscles relax, and transports nutrients to cells. Table salt (sodium chloride) consists of 40% sodium and 60% chloride—one teaspoon contains 2,300 mg sodium. Sodium and salt are terms that are often used interchangeably.”

So when you choose your foods, read the labels and choose foods with 200 mg or less of sodium. Don’t just focus on reading the fat and carbohydrate content. Take the salt shaker off the table and use as little salt as possible when cooking. Chances are you’re already getting enough in your diet, regardless of how good or bad it is.