Are you consuming too much sodium? If your diet contains a lot of food that comes out of a drive-thru window, box, can, or plastic package, then the answer is yes.
Salt = Sodium
Sodium, aka salt, is an electrolyte required to maintain water balance in the body.
Although sodium is a necessary nutrient, too much of it can wreak havoc on the body.
Sodium and water attract each other. Eat too much sodium, and it may increase blood volume and blood pressure. Thus, those with high blood pressure may need to monitor how much sodium they eat.
Excess sodium is also associated with calcium loss, a mineral involved in muscle contraction and bone formation. Lost calcium may weaken bones and may bind to compounds in urine to form kidney stones.
Furthermore, potassium and sodium work together to maintain fluid levels in and out of the cells. Excess sodium and not enough potassium (found in high amounts in fruits, veggies, and dairy) may raise cardiovascular disease and stroke risk.
How much sodium is healthy?
The maximum daily amount of sodium for healthy adults is 2300 mg or about one teaspoon of salt from ALL foods. The average American consumes nearly 3400 mg of sodium daily!
“But I don’t put salt on my food,” you say? Your saltshaker is not to blame.
Nearly 70% of the sodium we eat comes from packaged and restaurant foods!
Salt bombs – Foods to limit
- deli meats – sliced turkey, ham, bologna, roast beef
- cured meats – bacon, sausage, pepperoni, salami, lox
- takeout/frozen pizza
- frozen meals
- packaged mixes (muffins, pancakes, seasonings, gravy)
- canned soup
- bottled sauces and dressings – soy sauce, salad dressing, BBQ sauce
- olives and pickled foods
- cheese
Why is there so much sodium in our food?
Sodium is in almost everything processed and packaged! It is used not only for flavor but as a preservative and chemical aid in reactions that create foods.
Thus, a food may not taste salty and still have a lot of sodium.
Most processed and packaged foods contain sodium in one form or another. Here are examples of sodium added to foods:
| Name | Function | Foods |
| Sodium bicarbonate (baking soda & powder) | Leavening | Breads and baked goods |
| Sodium lactate or metabisulphite | Dough conditioners to strengthen products | Breads and other flour-based product |
| Sodium benzoate, propionate, or nitrate | Preservatives | Dressings, condiments, soda, cereals, grain products, deli & cured meats |
| Sodium chloride, MSG | Flavoring, preservative, and for chemical reactions in many foods | Seasonings, condiments, pickled foods, smoked salmon, meat jerky, cured foods, cheese |
15 Ways to Eat Less Sodium
1. Check food labels. 20% DV per serving of sodium is considered a high amount. Don’t forget to take into account how many servings you are eating.
2. Eat more whole foods and less packaged stuff.
3. Limit restaurant food. Check menus for nutrition facts. Ask the chef not to add extra salt during cooking. Ask for sauces/dressings on the side. Eat smaller portions.
4. Limit fast foods. Opt for smaller portions, share, or skip it at altogether.
5. Rinse canned foods before eating to remove extra sodium (e.g., canned beans, veggies, tuna).
6. Packaged meals are often loaded with sodium. Opt to cook from scratch more often.
7. Choose unsalted or low-salt snacks such as unsalted nuts, crackers, or veggies instead of salty pretzels or chips.
8. Use spices instead of salt during cooking.
9. Skip the cheeses with high sodium content (e.g., American, cheddar, cottage). Use half a slice or small shredded amounts, and opt for low-salt varieties.
10. Eat healthier soup:
- Limit canned soups
- Use less of the flavor packet (e.g. ramen)
- Avoid/limit dried soup mixes
- Use spices and homemade broths instead of bouillon seasonings
- Opt for low-sodium soups
- Make your own healthier versions of soups with simple low-salt recipes
11. Eat healthier pizza – eat less frozen and take-out pizza (loaded with salt!). Make your own healthier version.
12. Avoid dried seasonings with tons of sodium (e.g., taco, chili seasoning), and use no-salt spices.
13. Go low on the sauces and dressings. Opt for low-sodium varieties, use less, or make your own low-salt version. Ask for them on the side.
14. Limit pickled and cured foods such as kimchi, pickles, capers, and olives, deli meats, salami, pepperoni, hot dogs, spam, jerky, and bacon.
15. Skip the packaged mixes (e.g., muffins, stuffing, biscuits, cornbread, instant grits, gravy) and easily make your own cheaper and healthier versions.
For more information click here.
DASH diet proven to reduce sodium and blood pressure
The DASH diet, aka Dietary Approaches to Stop Hypertension, has been shown in numerous studies to reduce salt intake and lower blood pressure.
The DASH diet is low in sodium and saturated fat and rich in potassium, calcium, magnesium, fiber, and protein.
It is rich in fruits, veggies, and whole grains and has healthier proteins and fats (lean meats, beans, nuts, seeds, fat-free/low-fat dairy, veggie oils).
Sodium, the Nutrient that Really Needs Monitoring
Fad diets tend to pick on macronutrients – carbs, fat, and protein. Typically, most people eat these nutrients within the healthy normal range.
The nutrient most of us really need to be concerned about is sodium.
Salt is in most packaged and restaurant foods, often in very high amounts. Thus, it is difficult for most people not to go over the maximum recommended level for sodium.
Monitor yourself for a while. You might be shocked at how much sodium you consume. Keep your diet healthy by limiting sodium intake.
The easiest way to reduce salt intake is to eat more whole foods, particularly fruits and veggies high in potassium and sodium-free.
Lower the amount of packaged, processed, fast food, and restaurant foods consumed, and be aware of foods that are sodium bombs (see list above).
Check food labels and restaurant menus. Find out what’s in your food!
Be nice to your body. Eat well to be well.
Although created by US Registered Dietitians and PhD-level Nutritional Biologists, the content presented is only for informational purposes and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
