A pinch of salt (also known as sodium chloride) enhances the flavors in many foods and can make all the difference in a recipe. Salt is also a preservative that prevents bacteria from growing in certain foods. It’s helpful in moderation and can fit into a healthy diet.
But just as too much salt can ruin a recipe, it can also harm your body over time. Keep reading to learn why you should watch how much sodium you eat and where sodium is lurking in your food.
Why Is Salt Bad for You?
Salt provides two essential minerals: sodium and chloride. Both are electrolytes, minerals that help maintain blood volume and fluid balance. Everyone needs a small amount of salt, but most people get far more sodium than they need.
Besides table salt (which is 40% sodium and 60% chloride), nearly all foods contain sodium. Small amounts occur naturally in whole foods like:
- Beans and legumes.
- Eggs.
- Fruits and vegetables.
- Meat, poultry, and fish.
- Milk, yogurt, and other dairy products.
- Nuts and seeds.
- Whole grains.
Food manufacturers add significant amounts of sodium to packaged foods. The meals you eat at restaurants or grab at the drive-through are also high in sodium. Even some medications contain sodium.
All that sodium adds up, and too much can have negative health consequences.
Most of your sodium is in your blood and the fluid around your cells. Your body constantly works to balance the sodium levels in your blood and this fluid.
When you eat lots of sodium, your body holds onto more water to dilute it and maintain balance. This can increase your blood volume, put extra pressure on your blood vessels, and make your heart work harder.
Over time, getting too much sodium can lead to these and other heart- and blood vessel-related problems:
- Blood vessel and heart damage.
- Heart attack.
- High blood pressure.
- Kidney disease.
- Stroke.
How Much Sodium per Day?
Though some salt is essential, you only need a small amount of it, about 500 milligrams of sodium daily. Most Americans get at least 3,400 milligrams each day. One teaspoon of salt contains about 2,400 milligrams of sodium.
Health experts recommend limiting sodium to less than 2,300 milligrams daily as part of a healthy lifestyle plan. If you have health problems like high blood pressure or kidney disease, you may need to aim for 1,500 milligrams daily. Your doctor can tell you what’s right for you.
All packaged foods list their sodium content on their nutrition facts label. Check the sodium content in the foods you buy. Some are surprisingly high.
Which Foods Are Highest in Sodium?
According to the Centers for Disease Control and Prevention, these foods are the top sources of sodium in Americans’ diets:
- Breads and rolls.
- Chicken and poultry.
- Cold cuts and cured meats like salami, bologna, hot dogs, and bacon.
- Eggs and omelets.
- Mexican foods like burritos and tacos.
- Pizza.
- Sandwiches.
- Savory snacks like chips, popcorn, and crackers.
- Soups.
Besides salt as a seasoning, these prepared, packaged foods may have sodium from ingredients and additives like:
- Monosodium glutamate.
- Sodium benzoate.
- Sodium bicarbonate.
- Sodium nitrate.
- Sodium (or trisodium) phosphate.
If your diet includes many of these foods each week, it’s probably too high in sodium. For example, a slice of frozen pizza can have as much as 700 milligrams of sodium. And a cup of canned chicken soup comes in around 1,000 milligrams, making a big dent in your daily sodium budget.
Signs You’re Eating Too Much Sodium
Whether your diet is too high in sodium is often hard to tell, but these signs can help:
- Feeling bloated or puffy, especially in your face, hands, feet, legs, or ankles. This happens because sodium makes you retain fluid.
- Feeling very thirsty. Your body may need more water to dilute extra sodium.
- Your blood pressure is higher than usual. Excess sodium can increase the volume of blood in your veins and arteries. Your heart has to work harder to pump the extra blood, which raises your blood pressure.
- You’ve suddenly gained weight. Sometimes, extra weight is from fluid retained, not fat.
High sodium affects everyone differently. Some people don’t have any of these symptoms. Others are more sensitive to sodium and have one or more of them.
Note that knowing your blood pressure is high is hard unless you check it regularly because it rarely causes symptoms. High blood pressure is serious and can cause a heart attack or stroke.
How to Cut Back on Salt
Nearly everyone can benefit from a lower-sodium diet. These tips can make this easier:
- Eat more fresh fruits and vegetables every day. They contain very little naturally occurring sodium, so filling up on produce helps reduce sodium from other foods. Fruits and vegetables are also rich in potassium, which helps counteract sodium’s effects on your body.
- Check the food label when buying frozen, canned, or packaged foods and ingredients. Look for products labeled “no sodium,” “low sodium,” or “no salt added.” If you’re buying prepared meals at the grocery store, choose those with less than 600 milligrams in the meal.
- Reduce the amount of salt in recipes by one-third. Try garlic, onion, lemon, flavored vinegar, herbs, and spices to add more flavor without sodium.
- Try to cook more meals from scratch instead of relying on takeout or fast food. Cooking at home allows you to control the ingredients and the amount of salt you add. It’s also a great opportunity to boost fruits and vegetables in your recipes.
- When eating out, ask your server for lower-sodium or heart-healthy options. If none are available, split a meal and add an extra serving of plain vegetables or a salad.
If you’re new to a lower-sodium diet, you may worry food will taste bland. Stick with it for a few weeks and allow your tastebuds to adapt. Eventually, you won’t miss the salt, and what’s more, you may no longer enjoy eating salty foods.
Making lifestyle changes is hard and takes time. Don’t hesitate to contact your nutritionist if you need help reducing sodium or planning healthier meals and snacks. Your health care team is always here to support you.
Editor's Note: This article was originally published on , and was last reviewed on .