Salt & Sodium
About Sodium and Health
Key points
- Your body needs a small amount of sodium to work properly, but too much sodium is bad for your health.
- While sodium has many forms, most sodium we consume is from salt.
- Most Americans consume too much sodium.
- Most sodium comes from processed and restaurant foods.
- Eating too much sodium can increase blood pressure and the risk of heart disease and stroke.
- Most sodium in our diets comes from packaged and restaurant food, not the salt shaker.
- You can reduce sodium intake by following the tips below at the grocery store, at home, and in restaurants.
- Sodium and potassium are electrolytes that help your body maintain fluid and blood volume.
- Consuming too much sodium and too little potassium can raise your blood pressure.
- High blood pressure increases your risk of heart disease and stroke.
Health risks
Eating too much sodium can increase your blood pressure and your risk for heart disease and stroke. Together, heart disease and stroke kill more Americans each year than any other cause.
Most people eat too much sodium
Your body needs a small amount of sodium to work properly, but too much sodium is bad for your health. Americans consume more than 3,300 milligrams (mg) of sodium per day, on average. This is well above the federal recommendation of less than 2,300 mg of sodium daily for teens and adults as part of a healthy eating pattern.
Sodium in everyday foods adds up
Sodium is found in foods from almost all food categories. Some of the top sources of sodium for U.S. adults and children ages 1 and older include:
- Sandwiches.
- Rice, pasta, and other grain-based dishes.
- Starchy and non-starchy vegetables.
- Meat, poultry, and seafood dishes.
- Pizza.
- Soups.
- Chips, crackers, and savory snacks.
- Desserts and sweet snacks.
- Condiments and gravies.
- Cold cuts and cured meats.
- Breads and tortillas.
Sodium or salt?
Salt and sodium are not the same. Salt is sodium chloride which is table salt. Sodium chloride is 40% sodium and 60% chloride. One teaspoon of table salt contains about 2,400 mg of sodium.
Sodium is a mineral found in many ingredients in common foods:
- Monosodium glutamate (MSG).
- Sodium bicarbonate (baking soda).
- Sodium nitrate (a preservative).
Reducing Sodium Intake
Why it's important
Eating too much sodium can increase blood pressure and the risk for heart disease and stroke. Together, heart disease and stroke kill more Americans each year than any other cause.
Even foods that may not taste salty can be major sources of sodium. Foods with only moderate amounts of sodium, such as bread, can be major sources of sodium because they’re eaten so frequently.
Choosing ingredients with lower sodium reduces the total sodium content of meals.
At the grocery store
- Buy fresh, frozen, or canned vegetables with no salt or sauce added.
- Choose packaged foods labeled "low sodium," "reduced sodium," or "no salt added" when available.
- Compare the amount of sodium in different products by reading Nutrition Facts labels. Check the amount of sodium per serving and the number of servings per container. Choose the options with the lowest amounts of sodium.
- When possible, purchase fresh poultry, fish, pork, and lean meat, rather than cured, salted, smoked, and other processed meats.
- For fresh items, check to see whether saline or salt solution has been added—if so, choose another brand.
- Ask your grocer if they have a low sodium shopping list available.
Tip: Some grocery stores have a registered dietitian who can help you find low-sodium products. If your grocer doesn't have a registered dietitian, ask your doctor for a referral. A registered dietitian can provide valuable guidance on reducing your family's sodium intake and managing blood pressure.
At home
- When cooking, replace or reduce the amount of salt you use. Alternatives could be garlic, citrus juice, salt-free seasonings, or spices.
- Prepare rice, pasta, beans, and meats from their most basic forms (dry and fresh) when possible.
- Eat more fruits and vegetables.
- Limit sauces, mixes, and instant products, including flavored rice and ready-made pasta.
At restaurants
- Ask for nutrition information before you order, and select a lower sodium meal.
- Ask that no salt be added to your meal.
- Order vegetables with no salt added or fruit as a side item.
- Split a meal with a friend or family member.
- Keep takeout and fast food to an occasional treat.
Choose a heart-healthy diet
The Dietary Approaches to Stop Hypertension (DASH) eating plan is a simple, heart-healthy diet that can help prevent or lower high blood pressure.
The DASH diet is low in sodium, cholesterol, and saturated and total fats. The diet is high in fruits and vegetables, fiber, potassium, and low-fat dairy products.
Effects of Sodium and Potassium
Why it's important
Sodium and potassium are electrolytes needed for your body to function properly, including hydration, blood volume, and the functioning of your nerves and muscles. We get electrolytes from our food and drinks.
Consuming too much sodium can raise your blood pressure. Limiting sodium intake is especially important if you have high blood pressure, also known as hypertension.
Increasing potassium intake can help decrease your blood pressure if you have high blood pressure. By lowering blood pressure, increasing potassium intake can also reduce your risk for heart disease and stroke.
Terms to know
Though the words "salt" and "sodium" are often used interchangeably, they do not mean the same thing. Salt is also known by its chemical name, sodium chloride. Salt is a crystal-like compound that is common in nature. Sodium is a mineral, and it is a chemical element found in salt.
Food sources of sodium and potassium
Most Americans eat too much sodium and too little potassium. Americans consume more than 3,400 milligrams (mg) of sodium each day, on average. This is well above the federal recommendation of less than 2,300 mg of sodium daily for teens and adults as part of a healthy eating pattern.
Most sodium in our diets comes from packaged and restaurant food. Foods with moderate amounts of sodium, such as bread, can be major sources of sodium because they're eaten so frequently.
Most potassium we eat naturally occurs in vegetables, fruit, seafood, and dairy products. Some good sources of potassium include bananas, oranges, melons, potatoes, sweet potatoes, and cooked spinach and broccoli.
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