Salt and Your Health: Understanding Sodium's Impact and Smart Ways to Cut Back

The Health Implications of Salt Intake

Sodium and Blood Pressure: A Delicate Balance

In our Westernized world, which is full of processed foods, sodium intake has increased dramatically. In the United States, on average, people consume approximately 3400 mg of sodium daily, dramatically more than the recommended 2300 mg daily. Excess sodium has been linked to high blood pressure, an increased risk of stroke, and heart disease. Furthermore, individuals with high blood pressure may also be at an increased risk of GERD. Many people also don’t realize they consume these high amounts of sodium daily.

While there is consumption in excess, sodium is an essential mineral that our bodies need to maintain optimal health. Sodium is key for maintaining hydration, muscle contractions, nerve impulses, and blood pressure. Not enough sodium can result in cramps, inability to move, dehydration, and low blood pressure, which can be just as dangerous as high blood pressure. People at risk for low sodium are those who have excess fluid loss (i.e., excessive diarrhea, ostomy output from colostomy or ileostomy), individuals diagnosed with Syndrome of inappropriate antidiuretic hormone secretion (SIADH), certain types of cancer, medications that cause low sodium and heart failure and kidney failure.

Individuals with certain health conditions must ensure they consume adequate sodium to keep their electrolyte levels within check. Sodium levels that are not within normal ranges can be detrimental to health. However, as mentioned, most individuals are at risk of consuming too much sodium, which can lead to heart disease and high blood pressure.

The Importance of Iodine: Essential for Thyroid Health

Salt has not always been iodized. In 1924, salt began to be iodized (adding iodine to table salt) due to iodine deficiency that resulted in goiters in the Great Lakes region of the United States. The soil where crops were grown was low in iodine, so people ate an iodine-deficient diet.  Iodine is key for thyroid health because it creates hormones vital for metabolism. Besides table salt, seafood like fish, dairy, and eggs are good sources of iodine. Most Americans are not at risk for iodine deficiency due to increased intake of processed foods that contain iodized salt. 

Reducing Sodium Intake: Tips and Tricks

Reading Food Labels: Identifying Hidden Sodium

Reducing sodium in your diet can be done relatively easily! My first recommendation is to increase your intake of fresh produce and meats. Following a diet like the Mediterranean diet is great to help reduce sodium intake. You may also successfully limit sodium intake by simply avoiding the salt shaker. Approximately one teaspoon of table salt is equivalent to 2300 mg sodium (that’s a pretty small amount).

Next, you can look for processed foods with “no added salt.” Be aware that some foods naturally contain sodium; sometimes, sodium is used in preservation, like pickled foods and cured meats. Most Americans consume excess sodium from the following foods: deli meats, pizza, burritos and tacos, soups, savory snacks like chips/popcorn, prepared poultry (rotisserie chicken), pasta dishes, burgers, and egg dishes. Just because a product says no added salt does not mean it is not high in sodium. If you can, limiting and avoiding intake of processed foods and cooking fresh foods significantly decreases added sodium intake.

Read food labels and identify how much sodium is in a single serving. Track the amount of sodium you eat and research products to swap if needed. Look at ingredient labels and become familiar with ingredients that are sources of added sodium (see the table below for a list). Also, become familiar with claims on food packages.

Packaging Claims for Sodium:

• Salt/sodium-free: less than 5 mg of sodium per serving

• Very low sodium: 35 mg or less of sodium per serving

• Low sodium: 140 mg or less of sodium per serving

• Reduced sodium: At least 25% less sodium than the regular product

• Light in sodium or “lightly salted” at least 50% less sodium than regular products

• No-salt-added or Unsalted: No salt is added during processing, but they may still contain naturally occurring sources of sodium.

The bottom line is that when trying to monitor sodium intake, take some time to familiarize yourself with the labels and packaging information. Talk with a registered dietitian for more education on lowering sodium and managing your diet. We’d love to hear from you if you have any favorite low-sodium tips—comment below!

1. _{Earle, W. B., Ormseth, G., Morales-Alvarez, M. C., Kaushik, M., & Juraschek, S. P. (2023). Dietary sodium reduction is best for reducing blood pressure: Controversies in hypertension. Hypertension, 81(3), 510–515. https://doi.org/10.1161/hypertensionaha.123.20544}

2. _{Leung, A. M., Braverman, L. E., & Pearce, E. N. (2012). History of U.S. iodine fortification and supplementation. Nutrients, 4(11), 1740–1746. https://doi.org/10.3390/nu4111740}

3. _{Sodium in Your Diet. (2024, March 5). U.S. Food And Drug Administration. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet}

4. _{World Health Organization: WHO. (2023, September 14). Sodium reduction. https://www.who.int/news-room/fact-sheets/detail/salt-reduction}