Did you know the average person consumes almost 50% more sodium than the daily recommended limit? Salt can make food taste better, but too much can damage your health over time. In a world of convenience and processed foods, excess sodium intake is a growing concern for all age groups. In this post we will dive into salt versus sodium, the effects of too much salt and practical ways to reduce salt in your diet.
Understanding Salt
To begin, salt is an essential nutrient needed by our body but overconsumption of sodium in the diet can lead to poor health outcomes.
Salt versus Sodium
Although used interchangeably, salt and sodium are not the same. Sodium is a naturally occurring mineral in food that is also added during processing. Salt is a chemical made up of sodium and chloride. Table salt, kosher salt and pink Himalayan salt all contain 40% sodium and 60% chloride (1).
Functions of Sodium and Salt
Sodium is essential for life. It maintains blood volume and blood pressure, transmits nerve impulses and supports muscle function (2). To perform these functions less than a teaspoon of sodium is needed. As a food ingredient, salt is used for baking, as a thickening agent, as a preservative, to retain moisture and as a flavor enhancer (3). Furthermore, it can also add texture or enhance the food’s color.
Where’s the Salt? Dietary Sources of Sodium
Similarly, even if you do not use table salt or salt your food, most sodium comes from packaged and prepared foods. An estimated 75% of salt intake in the United States is from salt added during food processing or manufacturing (2).
The top ten sources of sodium in our diet come from the following foods: breads and rolls, pizza, sandwiches, cold cuts/deli meat, soups, burritos and tacos, savory snacks, poultry, cheese and egg dishes.
How Much Sodium is Recommended?
Even though salt is needed, most people, including children and teens, are consuming too much salt. Average intake for those ages 1 and older is 3,393 milligrams per day per the Dietary Guidelines for Americans. From children to older adults, everyone can work on reducing salt in their diet.
The National Academy of Medicine established a Chronic Disease Risk Reduction Intake for sodium based on the long-term health benefits on blood pressure.
| Age Group | Sodium Recommendations (mg/day) |
| 1 – 3 | 1,200 mg |
| 4 – 8 | 1,500 mg |
| 9 – 13 | 1,800 mg |
| 14 and older | 2,300 mg |
Side Effects of Eating Too Much Salt
Chronic high sodium intake is linked to poor heart health, kidney problems and other health conditions. Reducing salt in your diet is necessary to avoid negative health outcomes.
Cardiovascular Effects
Excess sodium draws water into your bloodstream which increases blood volume and pressure causing high blood pressure. Read this blog for tips on managing blood pressure. Over time, high blood pressure can damage the heart, increasing the risk of heart attacks, strokes and heart failure.
Other Health Effects
Firstly, the kidneys filter sodium, but too much sodium reduces their function leading to kidney stones or kidney disease. Most kidney stones are made of calcium, and a high sodium diet increases levels of calcium in the urine (2).
Secondly, too much sodium can also cause water retention and bloating. A high intake of salt showed a 68% greater risk of gastric cancer in patients than those with lower salt intakes (2). Lastly, high sodium intake is detrimental to bone health. Reduce salt in your diet for better kidneys, lower cancer risk and improved bone health.
12 Ways to Reduce Salt in Diet
Too much sodium is not good for your health but there are a few ways to reduce you and your child’s salt intake.
- Look for Low Sodium or No Salt Added. Many canned products such as broths, soups and vegetables come in low-sodium or no salt-added varieties.
- Use Herbs and Spices. Salt-free does not mean flavor-free. Use balsamic or apple cider vinegar or fresh lemon or lime juice to brighten up dishes without adding salt.
- Drain and Rinse Canned Beans. Draining and rinsing canned beans and canned vegetables reduces the sodium content by forty percent!
- Watch Your Portions. Smaller servings mean less sodium. Go with snack size or 100-calorie sized snacks or eat the lunch portion instead of dinner portion at restaurants.
- Read the Nutrition Label. In addition to looking for low sodium or no salt added, read the nutrition labels to find out how much sodium is in a serving. A low sodium product will have less than 140mg of sodium per serving.
- Cook Meals at Home. Home cooking gives you full control over how much salt goes into your food.
- Limit Processed and Packaged Foods. Processed and packaged foods have more sodium. Replace salty snacks such as chips with unsalted nuts, air-popped popcorn or fresh fruits and vegetables.
- Be Mindful Eating Out. Ask for menu items to be prepared without salt, and keep sauces, dressings and dips on the side. At fast food restaurants, get a smaller portion or switch your fries for apple slices, salad or a fruit cup.
- Try Salt Substitutes. Potassium-based salt substitutes may be a good choice, but they are not safe for those with kidney disease or taking certain medications. Consult your doctor!
- Retrain Your Taste Buds. Your taste buds will adjust in about 2 – 3 weeks so gradually start reducing your salt intake.
- Watch Out for Healthy High Sodium Foods. Healthy foods like energy bars, protein bars, plant-based burgers and pre-made salads can have high amounts of sodium.
- Make Your Own Salad Dressings and Sauces. Make a simple dressing just oil and vinegar. Try this honey balsamic dressing or cilantro lime dressing. In addition to dressings, try your hand at salsas, pasta sauces, tahini or queso sauce. Subscribe to the newsletter to get more recipes!
Don’t Be Salty Reduce Salt in Your Diet
In conclusion, reducing sodium does not mean sacrificing taste or convenience. Small steps like reading labels, making your own sauces, swapping out salty snacks and eating more at home can help lower your sodium intake. Gradually incorporating these low sodium tips can have major benefits to your health. What will be your first step in reducing salt in your diet?