Sodium Intake: What You Need to Know and How to Make Simple Changes

If you think you don’t eat too much salt, you might be wrong. Most people get way more sodium than they realize, and it sneaks into your food from places you’d never guess—think bread, soup, and even breakfast cereal. It’s not all about the salt shaker.

Sodium is important for nerve and muscle function, but too much puts extra pressure on your heart and blood vessels. That’s why doctors warn about high blood pressure, heart disease, and even stroke when sodium piles up. Watch out for packaged foods: just a frozen meal or a can of soup can have more sodium than you need for the whole day.

The big question is, how much sodium is actually safe? Health experts recommend sticking to less than 2,300 milligrams a day. That’s about one teaspoon of salt. But on average, adults are eating nearly 3,400 milligrams—way over the limit. People with high blood pressure or heart conditions need even less.

Ready to cut down on sodium? Start by checking food labels. You’ll find sodium listed in milligrams—aim for less than 140 mg per serving when possible. If you eat out, watch for menu items labeled as ‘heart healthy’ or ask for dishes to be prepared without added salt. Cooking at home gives you the most control. Use herbs, spices, lemon juice, or vinegar instead of reaching for the salt. Fresh foods like fruits, veggies, plain rice, and meats have barely any sodium, so build your meals around these.

Processed foods are the real problem—even a sandwich can be loaded with sodium from bread, deli meats, cheese, and condiments. Try swapping in unsalted nuts for chips or using fresh chicken instead of seasoned, packaged strips. You don’t have to give up flavor; a squeeze of lime, some garlic, or a splash of balsamic kicks up taste without the salt overload.

Feeling skeptical? There’s actual data showing that just slicing a few hundred milligrams of sodium off your daily intake can drop blood pressure numbers faster than you’d guess. People who make small changes—like picking low-sodium canned beans or rinsing regular ones—see real results in their health markers.

Bottom line: you don’t need bland food or complicated diets. Start with one swap at each meal and check the labels next time you shop. Keeping sodium in check is one of the simplest tweaks you can make for your heart and your long-term health. It’s all about small, steady steps that make a big difference over time.