General information only, not medical advice. If you have high blood pressure, kidney disease or another condition, follow the advice of your doctor or dietitian.
This guide is for someone who has just been told their blood pressure is creeping up, or who simply wants to eat better, and who suspects salt is part of the picture. You might rarely add salt at the table and assume you eat very little. Most people who think that are surprised, because most sodium is already in the food before it reaches the plate.
How much sodium is too much
The US Food and Drug Administration’s guide to sodium in your diet sets out the key numbers:
- Americans eat on average about 3,400 mg of sodium a day.
- The Dietary Guidelines for Americans recommend adults limit sodium to less than 2,300 mg a day, about one teaspoon of table salt.
- Recommended limits for children under 14 are even lower.
- The Daily Value for sodium on food labels is less than 2,300 mg per day.
So the average adult eats roughly 1,100 mg a day more than the recommended limit. Closing that gap does not mean eating plain food. It means knowing where the sodium is hiding.
Sodium versus salt
Labels list sodium, not salt. Table salt is sodium chloride, and sodium makes up a bit under half of its weight. When the guidance says 2,300 mg of sodium is about a teaspoon of salt, it is converting between the two.
Why it matters
The FDA explains that diets higher in sodium are associated with an increased risk of developing high blood pressure, which is a major cause of stroke and heart disease. Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which can increase blood volume and with it blood pressure. The FDA adds that uncontrolled high blood pressure raises the risk of heart attack, heart failure, stroke, kidney disease and blindness.
High blood pressure often has no symptoms, which is why regular checks matter. Many pharmacies offer free or low-cost blood pressure readings, and home monitors are widely available.
Where the sodium comes from
Salt shakers are a small part of the story. The FDA states that most dietary sodium, over 70 percent, comes from eating packaged and prepared foods, not from salt added while cooking or eating. Some of the biggest sources are not foods that taste especially salty.
| Food | Why it adds up |
|---|---|
| Bread and rolls | Eaten several times a day, so moderate amounts accumulate |
| Pizza | Dough, sauce, cheese and processed toppings combined |
| Sandwiches and burgers | Bread, cured meats, cheese and condiments together |
| Cured meats | Ham, bacon, salami and deli meats are preserved with salt |
| Soups | Especially canned and restaurant soups |
| Savoury snacks | Crisps, crackers, pretzels |
| Cheese | Varies widely by type |
| Sauces and condiments | Soy sauce, ketchup, stock cubes, dressings |
Breakfast cereals, pastries and some sweet baked goods also contain more sodium than people expect.
Use the label: the 5/20 rule
The quickest way to cut sodium in packaged food is the % Daily Value column on the Nutrition Facts label. The FDA’s general guide is that 5 percent DV or less of a nutrient per serving is low, and 20 percent DV or more is high. The sodium guide suggests using the label to compare foods and aim for less than 100 percent DV, under 2,300 mg, across the whole day.
In practice
- Compare two brands of the same food and pick the lower %DV
- Treat anything at 20 percent DV or more per serving as a high-sodium food to eat less often
- Check the serving size; eating double means double the sodium
- Look for “low sodium” or “reduced sodium” versions of foods you buy often, such as stock, canned beans and soy sauce
Most sodium is already in the food before it reaches your plate. The label is where you find it.
Kitchen habits that cut sodium
Cooking more meals at home gives you control, but the gains come from how you season.
Build flavour in other ways
- Acid. A squeeze of lemon or lime, or a splash of vinegar at the end of cooking, brightens food in the way salt does.
- Aromatics. Garlic, onion, ginger, chilli and spring onions add depth.
- Herbs and spices. Smoked paprika, cumin, black pepper, fresh herbs and spice blends without added salt.
- Umami. Mushrooms, tomatoes, a little grated hard cheese or toasted seeds add savouriness.
- Browning. Roasting vegetables and searing meat develop flavour through browning.
Adjust gradually
The FDA notes that taste for salt is acquired and that your preference will gradually decrease over time, so eventually you may not miss it. Cut back step by step rather than all at once. Halve the salt in familiar recipes and add an acid or herb to make up the difference.
Rinse and choose
Rinsing canned beans and vegetables removes some of the sodium. Buy plain frozen vegetables instead of those with sauces. Use low-sodium stock and dilute strong sauces.
Taste before salting
Season at the end of cooking, after tasting. Food seasoned early often ends up saltier than needed.
Shopping list swaps
| Instead of | Try |
|---|---|
| Deli ham in sandwiches | Leftover roast chicken or home-cooked beans |
| Canned soup | Homemade soup with low-sodium stock, frozen in portions |
| Salted nuts | Unsalted nuts, toasted for flavour |
| Stock cubes | Low-sodium stock, or homemade |
| Bottled dressings | Oil, vinegar or lemon, mustard and herbs |
| Ready meals | Simple batch-cooked meals frozen in portions |
| Regular soy sauce | Reduced-sodium soy sauce, used sparingly |
Eating out
Restaurant meals are often high in sodium, and you have less control. The FDA suggests asking for meals to be prepared without table salt and for sauces and dressings to be served on the side, so you can use less.
Other tactics
- Check nutrition information if the restaurant publishes it; many chains do
- Choose grilled, roasted or steamed dishes over fried, cured or heavily sauced ones
- Share starters and sides, or take half home
- Ask for no added salt on chips or vegetables
- Balance a restaurant meal with lower-sodium meals the rest of the day
A sample lower-sodium day
To show how the pieces fit, here is a day built from everyday foods and the habits above. Exact sodium depends on brands and portions, so read your own labels.
- Breakfast: porridge made with milk, topped with fruit and unsalted nuts
- Lunch: a salad of leaves, rinsed canned chickpeas, roasted vegetables and a lemon and olive oil dressing, with a slice of bread
- Snack: yoghurt or a piece of fruit
- Dinner: roasted salmon or tofu with garlic and herbs, potatoes and steamed greens with lemon
Watch for hidden sodium in medicines and drinks
Some effervescent tablets and certain antacids contain sodium, and some flavoured waters and sports drinks add it too. If you are on a sodium-restricted diet for medical reasons, ask your pharmacist whether any regular medicines or supplements contribute.
Children and family meals
Recommended limits for children are lower than for adults, so family habits matter. Introduce children to vegetables, herbs and gentle spices early, keep salty snacks for occasional treats, and avoid adding salt to food for babies and toddlers. Check labels on foods marketed to children, which can be surprisingly salty.
Lower-sodium checklist
- Daily limit noted: less than 2,300 mg for adults
- Labels compared using the 5/20 rule
- High-sodium staples swapped for lower-sodium versions
- Canned beans and vegetables rinsed
- Recipes seasoned with acid, herbs and spices
- Salt added only after tasting
- Sauces and dressings ordered on the side when eating out
- Cured meats and salty snacks treated as occasional
- Taste allowed to adjust over several weeks
Takeaway
The average American eats about 3,400 mg of sodium a day against a recommended limit of less than 2,300 mg, and most of it comes from packaged and restaurant food rather than the salt shaker. Use the 5/20 rule on labels, season with acid, herbs and spices, and cut back gradually. Within a few weeks, food tastes just as good with less salt.
