Sodium is an essential mineral that keeps muscles and nerves strong and maintains fluid balance in the body. It also adds flavor and acts as a preservative in many popular foods.
U.S. nutritional guidelines recommend that most adults limit their daily sodium intake to 2,300 milligrams (mg). However, most Americans consume an average of 3,400 mg of sodium per day, which is about 50% more than recommended.
Consuming too much sodium may increase your risk of high blood pressure (high blood pressure), heart failure, and kidney stones. A low-sodium diet can help prevent long-term health conditions and improve your overall health. Eating fewer foods high in sodium in your diet can help you control your sodium intake.
Bread is a staple in many meals and a great source of carbohydrates, but it can also contribute substantially to Americans' sodium intake. You might not think of bread as a salty food, but it adds a lot of sodium to improve its taste and texture. The specific sodium content varies depending on the brand and type of bread.
According to the United States Department of Agriculture (USDA), one slice of commercial white bread contains 130 mg of sodium, or 5 percent of your daily value (DV). One slice of wheat bread contains 144 mg of sodium, or 6% of your daily value. If you eat a lot of bread, it's a good idea to compare food labels on different breads and choose ones with lower sodium content.
Tortillas made from scratch may not be high in sodium, but frozen or fast food options may be. For example, a fast food bean and cheese burrito contains 1,040 mg of sodium (45% of the daily value), while a fast food beef and cheese taco contains 571 mg of sodium.
Sodium is often used as a preservative, so prepackaged or frozen foods tend to be higher in sodium than homemade foods. If you want to monitor your sodium intake, try making burritos or tacos at home. You can also rinse canned beans to further reduce their sodium content. Instead of salt, choose to flavor your beans or meat with lime, onion, or green pepper.
Cheese adds a delicious, nutty flavor to your meals and is a good source of complete protein. However, sliced and shredded cheeses also contain added preservatives that can increase their sodium content. A slice of cheddar cheese contains 180 mg of sodium, while 1/4 cup of crumbled feta cheese has almost 430 mg.
Researchers are exploring ways to produce more low-sodium cheese options that taste the same.
Depending on the brand of cold cuts, they may contain more sodium than bread. One 28-gram piece of deli turkey contains 251 mg of sodium. One slice of deli beef contains 239 mg per piece. One slice of each type of deli meat contains about 10 to 12 percent of your daily value of sodium.
For a healthier alternative, try purchasing low-salt or no-salt deli meats. Foods labeled low-sodium contain 140 mg or less of sodium per serving. You can also incorporate low-sodium protein sources, such as grilled chicken, fish, or eggs, into your lunch.
Studies show that pizza is the largest source of sodium intake in the United States, accounting for more than 5% of total sodium intake in the United States.
Sodium content varies depending on what's in the pizza and how fresh the dough is, but on average, a 14-inch slice of cheese pizza with a regular crust contains about 640 mg of sodium (28% of the DV).
If you love pizza and eat it often, making it at home can be fun and easy. Compare pizza crusts to find one with less sodium and use a lower-sodium tomato sauce. You can also add toppings like fresh vegetables to add more fiber.
Poultry is one of the largest contributors to Americans' sodium intake. Many chickens in the United States are injected with saline solution to keep them juicy. Saline solutions add varying amounts of sodium to chicken. Check the label before buying chicken.
Prepackaged, frozen, or preseasoned poultry has more sodium than fresh chicken. For example, one BBQ rotisserie chicken breast contains 1,260 mg of sodium.
Salty snacks like popcorn, chips, and crackers are delicious but high in sodium. For example, 22 servings of potato chips contain about 148 mg of sodium (6% of the daily value), and one cup of cheese crackers contains 603 mg (26% of the daily value).
To reduce your overall sodium intake, try replacing salty, processed snacks with lower-sodium options, such as fresh fruit, yogurt, or vegetables with hummus.
Soups can be a comforting food, especially if you live in a cold climate, but they often contain high amounts of sodium. One 10.5-ounce can of minestrone contains 1,540 mg of sodium (67% of the recommended daily value).
If canned soup is one of your favorite quick meals, you can switch to a low-sodium soup option. Also, consider switching to low-sodium broth when cooking other recipes.
Most Americans consume an average of 3,400 mg of sodium per day. This is much more than recommended. Consuming too much sodium increases your risk of kidney disease, stroke, and other chronic diseases. Recommended daily sodium intake is based on the amount of sodium you can safely consume without increasing your risk of chronic disease.
Sodium recommendations vary by age.
- 6-11 months: 370mg
- 12-23 months: 1,200 mg
- 2-3 years: 1,200 mg
- Ages 4-8: 1,500 mg
- Ages 9-13: 1,800mg
- Ages 14+: 2,300mg
The American Heart Association (AHA) recommends that adults consume close to 1,500 mg daily for ideal heart health.
Excess sodium can cause short-term and long-term health conditions. In the short term, you may experience swelling, bloating, or weight gain due to excessive water retention associated with high sodium intake. You may also experience more frequent headaches.
Over time, consuming too much sodium can increase your risk of health conditions such as kidney disease, osteoporosis (reduced bone density), and high blood pressure (hypertension).
Although it may not be unhealthy to occasionally eat foods high in sodium, it is also important to choose foods that are low in sodium. Reducing your sodium intake can be difficult, especially if you rely on prepackaged foods.
Here are small steps you can take to reduce your sodium intake even while continuing to buy prepackaged foods.
- Choose foods labeled low-sodium or low-sodium.
- Rinse beans and canned vegetables before using.
- Instead of buying pre-seasoned rice, cook it in a rice cooker.
- Buy unseasoned frozen vegetables and add flavor with olive oil, herbs, and spices.
- Keep low-sodium snacks on hand, such as chopped fruit, unsalted nuts, and yogurt.
- Choose homemade salad dressing rather than store-bought dressing.
- Add fresh vegetables, low-sodium meat, and cheese to your sandwich.
- Add flavor to your meat with our sodium-free seasoning blend
In general, preparing your own meals from scratch whenever possible is the best way to reduce your sodium intake. Using garlic, peppers, and herbs are some great ways to spice up your home-cooked meals.
Below are sample dates for a low-salt diet.
- morning: Yogurt parfait with fresh berries, unsalted walnuts and chia seeds
- lunch: Pasta salad with fresh chopped vegetables including bell peppers, tomatoes, onions, and cucumbers. For a boost of protein, add a can of cleaned chickpeas and top with a homemade oil and vinegar dressing.
- snack: Grapes and unsalted mixed nuts
- dinner: Baked salmon with broccoli and potatoes. Flavor salmon with lemon, olive oil, garlic and pepper, and season broccoli and potatoes with olive oil, herbs and a pinch of salt.
Sodium is a nutrient commonly found in ultra-processed foods in the United States. Although you need sodium in your diet, consuming too much sodium can be dangerous for health conditions such as heart disease and osteoporosis.
You can make small changes to lower your daily sodium intake without drastically changing your diet. If possible, try cooking at home. Low-sodium snack options include fruit, unsalted frozen or fresh vegetables, and unsalted nuts.