Medically reviewed by Amanda Arthur, RN, BSN

Did you know that too much salt (sodium) can be hard on your heart and blood pressure? Many of us get more sodium than we need, and it can sneak into our diets without us even realizing it. This blog will give you simple and practical tips to help you reduce sodium in your meals, making it easier to enjoy delicious food while taking care of your heart health.

But before we get started, let’s test your sodium knowledge. Can you guess which of these statements are true and which are false?

• Sodium and salt are the same thing.
• It’s best to eliminate all sodium from your diet.
• Table salt and sea salt have about the same amount of sodium.
• Low-sodium foods have little flavor.

Let’s see how you did:

• Sodium and salt are the same thing. — False. People often refer to sodium as salt because salt makes up most of the sodium people get.
• It’s best to eliminate all sodium from your diet. — False. Your body needs some sodium, so eliminating it completely can cause problems.
• Table salt and sea salt have about the same amount of sodium. — True. There are some differences between the two, but sodium content is not one of them.
• Low-sodium foods have little flavor. — False. Foods don’t have to be high in sodium to taste good! Spices can provide lots of flavor while keeping your meal low in sodium.

What is sodium?

Sodium is an essential mineral that our bodies need to function properly. It’s important to get the right amount—too much can be harmful, especially for seniors.

Sodium plays several important roles in keeping us healthy. Your body needs sodium because it helps to:¹

• Maintain fluid balance: Sodium regulates the amount of water in our bodies, ensuring that our cells have the right amount of fluid to function.
• Send nerve impulses: Sodium is important for transmitting signals between our brain and the rest of our body.
• Make muscles contract and relax: Sodium helps our muscles function, enabling us to move and perform everyday activities.
• Enhance the flavor of foods: In the form of salt, sodium is often used to make food more enjoyable.
• Salt is a combination of two minerals: sodium and chloride. When we talk about sodium intake, we often refer to the sodium that comes from salt. Salt makes up the majority of Americans’ sodium intake. This means that most of the sodium we consume comes from salt that we add to our food or that is already in processed foods.

What are the dangers of too much sodium?

Consuming too much sodium can have serious consequences for your health. According to the American Heart Association, 90% of Americans consume too much sodium.² It’s important to be aware of the risks and take steps to reduce your sodium intake.

Your kidneys are responsible for getting rid of excess sodium, but in some cases, they can’t eliminate enough. When this happens, sodium builds up in the bloodstream and can lead to various health problems.

Too much sodium can be linked to:

• Heart disease
• High blood pressure
• Heart failure
• Stroke

How much sodium should I get per day?

Most adults should consume around 1,500 mg of sodium per day.¹

Here are some key numbers from the American Heart Association:²

• 500 mg: The daily amount of sodium your body needs to function.
• 1,500 mg: The ideal limit for most adults.
• 2,300 mg: The maximum amount most adults should consume per day.
• 3,400 mg: The amount many Americans consume daily, on average.

What are the top sources of sodium?

According to the Centers for Disease Control and Prevention (CDC), about 70% of sodium in the average American diet comes from processed and restaurant foods.³

Here are the top 10 sources of sodium:

• Breads and rolls
• Cured meats and cold cuts
• Pizza
• Poultry
• Soups
• Sandwiches
• Cheese
• Pasta dishes
• Meat dishes
• Snacks

Sodium adds up

It’s easy to underestimate how much sodium you’re consuming throughout the day. Sodium intake adds up quickly, and it isn’t just found in salty snacks or the saltshaker. It’s hidden in many everyday foods.

Remember that even “healthy” foods with low-to-moderate amounts of sodium can contribute to a high-sodium diet if you eat them frequently or in large portions. This is why it’s important to read labels carefully and be mindful of your overall sodium intake.

How can I reduce sodium when shopping?

If you want to reduce sodium in your diet, the grocery store is a great place to start.

Here are some tips to keep in mind the next time you go shopping:

• Choose packaged foods sparingly. Choose whole, fresh foods instead. If you do buy packaged foods, compare food labels and choose the ones with the lowest sodium.
• Pick condiments and sauces carefully. Many condiments, sauces, and dressings are high in sodium. Check for reduced- or low-sodium versions.
• Watch out for frozen and canned vegetables. Choose options labeled “no salt added” or “NSA,” and opt for frozen vegetables without sauces.

How can I reduce sodium while cooking?

Preparing food gives you another opportunity to cut back on sodium. Follow these tips when cooking or meal prepping:

• Add zest in other ways. Use garlic, onions, herbs, and spices to flavor your dish.
• Drain and rinse canned foods: This can cut sodium in canned beans and veggies by up to 40%.
• Cook without salt. You may not even miss it if your food is paired with other flavorful ingredients.
• Bring out natural flavors. Some cooking methods help bring out the natural flavors in foods, reducing the need to add salt. Try grilling, braising, roasting, searing, or sautéing.
• Combine foods to enhance taste. Combining low-sodium versions and regular versions in equal parts can help you gradually lower your salt intake without noticing a big difference in taste.
• Incorporate more potassium. Potassium helps counter the effects of sodium and may lower blood pressure. Potassium-rich foods include:
  • Sweet potatoes
  • Potatoes
  • Greens
  • Tomatoes
  • White and kidney beans
  • Nonfat yogurt
  • Oranges
  • Bananas

How can I reduce sodium while dining out?

Restaurant foods are a major source of sodium in the American diet. Follow these tips to reduce sodium while dining out:

• Study the menu. Many restaurants offer nutrition facts, like sodium content, for their menu items.
• Limit portion sizes. Cutting portion sizes helps cut calories and sodium content.
• Put in a special request. Don’t hesitate to ask for your dish to be prepared in a sodium-friendly way.

Over time, your taste buds can adjust, and you may even find yourself preferring less salt. Contrary to popular belief, foods don’t have to taste bland with less salt.

Remember to make changes gradually to give your taste buds time to acclimate. Eventually, you’ll begin to appreciate foods for their true flavor—without sacrificing your health.

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new fitness or dietary plans. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

• “Sodium in diet,” National Library of Medicine: MedlinePlus, last accessed October 1, 2025, https://medlineplus.gov/ency/article/002415.htm.
• “Nine out of 10 Americans consume too much sodium,” American Heart Association, last accessed October 1, 2025, https://www.heart.org/-/media/AHA/H4GM/PDF-Files/9-out-of-10-Americans-eat-too-much-sodium-infographic.pdf.
• “About Sodium and Health,” Centers for Disease Control and Prevention, last accessed October 1, 2025, https://www.cdc.gov/salt/about/index.html.