Americans generally consume too much sodium, averaging around 3,500 milligrams daily. The American Heart Association advises limiting sodium intake to no more than 2,300 mg per day and ideally aiming for an ideal limit of no more than 1,500 mg per day for most adults. Reducing sodium intake, even by 1,000 milligrams daily, can significantly improve blood pressure and heart health. It’s important to remember that over 70% of the sodium we consume comes from packaged, prepared, and restaurant foods, not just from the salt shaker. Moderating sodium intake is a key part of a healthy eating pattern.
Determining Your Sodium Intake
To monitor your sodium consumption, examine the Nutrition Facts label on food packages. This label lists the amount of sodium per serving in milligrams. It also indicates the number of servings in the package and the nutritional content per serving.
The ingredients list on the package will separately identify any ingredients containing sodium, such as “sodium,” “salt,” and “soda.” The total sodium content on the Nutrition Facts label includes sodium from salt and any other sodium-containing ingredients, such as sodium nitrate, sodium citrate, monosodium glutamate (MSG), or sodium benzoate, which are often used as preservatives.
It’s crucial to pay attention to the serving size on the Nutrition Facts label. If you consume two servings, you’re ingesting twice the amount of sodium listed.
Decoding Sodium-Related Terms on Food Packaging
Understanding common sodium-related terms found on food packages can help you make informed choices:
- Salt/sodium-free: Less than 5 milligrams of sodium per serving.
- Very low sodium: 35 milligrams or less per serving.
- Low sodium: 140 milligrams or less per serving.
- Reduced sodium: At least 25% less sodium per serving than the item’s usual sodium level.
- Light in sodium or lightly salted: At least 50% less sodium than the regular product.
- No salt added or unsalted: No salt is added during processing; however, these products may not be salt/sodium-free unless stated.
Keep in mind that sodium levels can differ among brands and restaurants for the same types of food.
Tracking your daily sodium intake can guide you towards healthier decisions. Even small adjustments can lead to significant health improvements.
Is It Possible to Consume Too Little Sodium?
It’s relatively uncommon to not get enough sodium in your diet. There’s limited reliable evidence to suggest that consuming less than 1,500 mg of sodium daily poses a risk for the general population.
The body requires only a minimal amount of sodium—less than 500 mg per day—for proper function. This is a small amount, roughly equivalent to less than 1/4 teaspoon of salt. Very few individuals consume less than this amount. Additionally, healthy kidneys effectively retain the sodium the body needs.
The recommendation to reduce sodium intake to 1,500 mg daily may not be suitable for individuals who lose significant amounts of sodium through sweat, such as competitive athletes and workers exposed to intense heat (e.g., foundry workers and firefighters), or for those with specific medical advice from their healthcare team. There’s some evidence that it could be detrimental to certain patients with congestive heart failure.
If you have medical conditions or specific dietary requirements, consult with a qualified healthcare professional for personalized guidance.
