Sodium Tally

1 can no salt added green beans: 15mg

4 slices wheat bread: 460mg

4 tablespoons peanut butter: 250mg

2 cups Quaker Oh’s cereal: 400mg

2 cups Kellogg’s Corn Pops: 240mg

4 cups soy milk: 460mg

Taco Del Mar bean/cheese burro: 1200mg*
–13 inch flour tortilla: 240mg (13 inch spinach tortilla has 790mg)
–8 oz refried beans: 800mg
–scoop of cheese: 180mg

20 oyster crackers: 170mg

Total: 3200

* * *

From the Mayo Clinic*:

Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Various organizations, including the National Academy of Sciences’ Institute of Medicine, have published recommendations for daily sodium intake. Most recommend between 1,500 and 2,400 milligrams (mg) a day for healthy adults. A lower sodium intake has a more beneficial effect on blood pressure.

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