How much sodium

Instead, sodium intake adds up throughout the day. And based on estimates by the Centers for Disease Control and Prevention, only a small amount of the average Americans' daily intake comes from adding salt to food at the table. Salt in processed and ready-to-eat foods delivers the majority of sodium in our diets. Sodium is prevalent in many of the foods we eat and in excess can be harmful to our health.

However, a number of studies show that decreasing sodium intake can lower blood pressure. Consuming less than 2, milligrams of sodium per day for adults can have an additional impact of lowering blood pressure, especially when combined with the Dietary Approaches to Stop Hypertension, or DASH, eating plan, a fruit and vegetable-centered diet that is lower in sodium and fat.

Good sources of potassium — an important mineral of the DASH diet which has been shown to help decrease blood pressure — include potatoes, sweet potatoes, squash, beans and orange juice.

Beware: Sodium isn't only in salty snacks or the table shaker. Many of the already prepared foods and meals you consume at restaurants, cafes and grab-and-go items at grocery stores have sodium, because it's an inexpensive way to add flavor and is an effective way to preserve foods. Even foods with low to moderate sodium content can lead to a high sodium diet if you consume too much of them. While these foods don't have an abundance of sodium, eating them does add to your overall body sodium content.

For example, 1 cup milliliters of low-fat milk has about mg of sodium. Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch centimeter oat bran bagel has about mg of sodium, and even a slice of whole-wheat bread contains about mg of sodium.

So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:. Try to avoid products with more than mg of sodium per serving. And be sure you know how many servings are in a package — that information is also on the Nutrition Facts label. The supermarket is full of foods labeled reduced sodium or light in sodium.

But don't assume that means they're low in sodium. It's only lower in sodium compared with regular chicken noodle soup, which has more than mg of sodium in a cup. Salt substitute is made by replacing some or all the sodium with potassium, magnesium or another mineral. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium.

The potassium in some salt substitutes may be a problem for some people. Too much potassium can be harmful for people with kidney problems or who take medicines that cause potassium retention, such as ones used to treat high blood pressure and congestive heart failure. Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. Consider using salt-free seasonings to help with the transition. After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty.

Then throw away the saltshaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address.

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Healthy Lifestyle Nutrition and healthy eating. Products and services. Sodium: How to tame your salt habit Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding sodium.

By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Most Americans are nowhere near 2, mg, much less 1, mg. If you are unsure of how much sodium you should consume, ask your doctor for advice. To learn more, go to heart. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

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