Your body needs sodium to function properly, but most Americans consume about 48% above the recommended daily intake. Over time, consuming too much sodium increases the risk of high blood pressure, which can lead to heart disease or a stroke.
Sodium can sneak into your diet without you even realizing it. According to the US Food and Drug Administration, 70% of dietary sodium comes from packaged and prepared foods.
"We eat a lot of cured meats, condiments, canned food, pizza, dairy and white bread. All of these are major culprits leading to consuming more sodium," says registered dietitian Kyla Long. Sandwiches are the top source of sodium, accounting for 21% of intake -- proof that even seemingly balanced meals can pack in more salt than you think.
Cutting back on sodium doesn't have to be complicated, and you don't have to give up your favorite salty snacks. With a few simple swaps, you can lower your salt intake without sacrificing flavor.
How much daily sodium is too much?
The recommended daily sodium limit for adults is less than 2,300 milligrams -- about a teaspoon of table salt. Yet, the average person over age one consumes around 3,393mg a day, with some individuals ranging from 2,000 to as much as 5,000mg.
However, the salt you add to food at home isn't usually the problem. It's often the salt added during food processing and preparation at restaurants.
"If we're not cooking at home, we don't know how much sodium is going into a dish. If we do cook at home, it's more in our control," says registered dietitian Christine Warrick.
Understanding how much sodium is in your food is one of the first steps to reducing your intake. Though it can be tricky at restaurants, nutrition facts labels are helpful for tracking sodium in packaged foods and homemade meals.
Everyday foods with the most sodium
Some foods you eat daily have more sodium than you'd expect. Even the ones that don't taste salty can be surprisingly high in sodium. Here are some foods with high sodium content and what to expect in one serving, based on FDA data.
The following sodium amounts may vary based on the serving size and type of food you choose. For example, a cheesy soup will contain more sodium than French lentil soup.
- Soy sauce: 878mg in one tablespoon
- Cheese pizza: 640mg in one slice
- Marinara sauce: 566mg in one serving
- Deli meat: 520mg in 50 grams
- Soup: 370mg to 500mg+ in one serving
- Cheese: 257mg to 489mg in one and a half ounces
- Hot dog: 409mg in one serving
- Pickle: 363mg in one spear
- Wheat bread: 274mg in two slices
- Canned black beans (rinsed): 218mg in 100g
- Ketchup: 154 mg in one tablespoon
You can find how much sodium is in your food by reviewing the nutrition facts label. It lists the amount of sodium in milligrams and shows the daily value percentage. Low-sodium foods are considered 140mg or less per serving.
Six ways to reduce your sodium
Reducing sodium can be simpler than you think, but it does require a few habit shifts. Here are six ways to lower your sodium intake and still enjoy meals at home and out at a restaurant.
1. Increase potassium intake
Sodium can raise your blood pressure, but potassium works to lower it. Instead of cutting out your favorite foods, try adding potassium-filled foods, such as bananas, oranges, cooked spinach, potatoes and leafy greens.
"These kinds of foods, when not heavily salted at a restaurant or as a canned product, are really good ways that you can add into the diet to help mitigate some of the effects of sodium," Long says.
A high-potassium diet supports overall heart health and lowers the risk of hypertension and stroke. The DASH eating plan is a great option for those at risk by consuming more potassium from fruits, vegetables and low-fat dairy.
Long emphasizes taking one step at a time, instead of an entire diet shift. She recommends, "Focus on consuming fresh and whole foods. If you don't have as much access then frozen foods are a great way to decrease the amount of sodium in your diet."
2. Swap out your table salt
One simple way to lower sodium intake is to replace table salt or salt-based seasonings with other options. Long states, "Swap out salt with things like citrus, spice or vinegar. They help increase the flavor profile without adding sodium."
You can add fresh or powdered spices and herbs like garlic, onion or red pepper flakes. Citrus juices, apple cider vinegar or balsamic vinegar can also enhance flavor as dressings or marinades. Find simple swaps that work for your taste buds and diet.
3. Read and understand the nutrition label
The nutrition facts label displays the amount of sodium and the percentage of the 2,300mg daily recommendation. Sodium can add up quickly, so check the serving size when reading the label. For example, soy sauce has 878mg per tablespoon, but it's easy to use more than one tablespoon. Just three tablespoons of soy sauce would exceed the daily recommendation.
Food labels can help you make lower-sodium choices, but their terms have different meanings. For example, salt or sodium-free products have less than 5mg per serving. Low sodium means there's 140mg or less, and reduced sodium has 25% less than the regular version. Being aware of these labels can help you find lower sodium options without sacrificing the foods you love.
4. Limit condiments
Barbecue sauce, mayonnaise, ketchup and salad dressings can sneakily increase sodium intake. "Sauces and other sorts of toppings can quickly add up. You can find ways to still make their food enjoyable through other flavors. So that's not just bland," says Warrick.
When you're at home, try low-sodium or no-salt-added versions of your favorite condiments. You can also try making homemade versions to have more control over the amount of salt in your sauce.
Warrick recommends asking for sauce or dressing on the side when eating out. This way, you can put on as much as you'd like rather than oversaturating your dish in the sauce.
5. Choose fresh over packaged
Packaged and processed foods offer convenience but generally pack in tons of sodium to preserve the shelf life and flavor. "Choosing fresh over cured foods is a great way to cut down on sodium," states Warrick.
Instead of prepackaged meals, consider making meals at home with whole ingredients. Fresh fruits, vegetables and meats are naturally low in sodium. It's what you add to them during preparation that usually increases their sodium levels.
For example, Marie Callender's Frozen Chicken Marinara has 900mg of sodium, taking 39% of your daily value. Preparing fresh chicken and low-sodium marinara can significantly reduce sodium intake.
When shopping for canned foods, choose the low-sodium or no-salt-added versions. If they're unavailable, you can still reduce the sodium content by rinsing canned goods with water.
6. Be mindful at restaurants
When dining out, you don't always know what goes into meal preparation. Restaurants can substitute for salt or make adjustments based on your dietary needs, but you have to ask.
Warrick says, "Advocate for yourself at a restaurant. You can ask for lower sodium options or ask for sauce on the side." This way, you have more control and knowledge about how much is added to your dish.
Long gave a pro tip for dining at Mexican restaurants. She says, "If there are chips at the table, take 12 and put them on a separate plate. Then you're not eating the entire basket." Instead of queso, consider dipping your chips in guacamole. "Avocados are a high source of potassium and might be a lower sodium option."
The bottom line
Sodium is an essential electrolyte, but many people eat far more than the recommended amount without realizing it. Over time, too much sodium can contribute to heart, kidney and liver issues.
Much of the sodium in our diet comes from processed and prepackaged foods, which offer convenience but usually contain higher sodium levels than fresh alternatives. However, it doesn't mean you need to cut out high-sodium foods entirely.
"Just because something is higher in sodium doesn't mean it's unhealthy or that you should avoid it. But for those who need lower sodium, start by paying more attention to your nutrition labels," says Warrick.
Sodium reduction doesn't mean losing flavor. Spices, herbs, citrus and vinegar can add richness to meals without relying on salt. For a more personalized plan, Warrick suggests contacting a dietitian to tailor a low-sodium diet that fits your needs.