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Decrease Sodium

Sodium vs. Salt

If you think salt and sodium are the same thing, you’re not alone. It’s common for both terms to be used interchangeably.

Here’s a way to distinguish between the two:

  • Sodium is a mineral found in many foods – manufacturers also add sodium to processed foods for flavoring and as a preservative.
  • Salt is a chemical compound made up of sodium and chloride – it’s what we add to our food when preparing.

Sodium in Everyday Foods

Most of the sodium that we consume comes from processed, packaged foods or restaurants and fast foods – not from foods prepared at home.

The top sodium food sources in the American diet are:

  • Bread, rolls and buns
  • Pizza
  • Cold cuts and cured meats
  • Burritos and tacos
  • Savory snacks – chips, crackers and popcorn

You may have noticed a variety of salts available at the grocery store and at specialty food markets, such as pink Himalayan Sea salt or kosher salt. In the end, it’s all sodium and you should be wary of how much you use.

The simple truth is that even if you never lift a saltshaker, you’re probably consuming more sodium than you should.

If you have questions about sodium or any other dietary needs, talk to your primary care provider about your concerns. They can refer you to a dietitian for extra support if needed.

Why It’s Good

The body needs some sodium to work well. Sodium helps the body hold onto water and plays a key role in normal nerve and muscle function.

Ensuring that the body maintains a healthy balance of fluid and sodium is necessary for the health of the heart, liver and kidneys.

Why It’s Bad

While everyone needs some level of sodium in their body, too much can be bad for your health. Regularly eating high-sodium foods can cause your body to retain excess water.

The extra body water increases blood pressure and makes the heart work harder – which can damage blood vessels and raise risk for heart attack and stroke.

Daily Recommendations

The American Heart Association recommends that most adults consume less than 2,3000 mg of sodium each day. The ideal sodium limit is less than 1,500 per day, especially for those with high blood pressure, heart failure or other heart conditions.

If you have concerns about your blood pressure but don’t currently have a primary care provider, visit our website to find a provider near you or call 800 (737) 7900.

Look for Hidden Sodium

It’s important to realize that some foods may not taste salty, but they can still be high in sodium. Using taste alone is not an accurate way to judge a food’s sodium content.

It’s very easy to underestimate your sodium intake. The best way to learn about a food’s sodium content is by reading the Nutrition Facts label. Use these labels to choose foods that are lower in sodium.

Look for the words salt-free, sodium-free, very low sodium and low sodium on the packaging as healthier alternatives.

Double-check the sodium content of foods with claims of being unsalted, no salt added, reduced sodium or lower sodium – they may still be high in sodium.

Tips to Cut Back on Sodium

Here are some tips to help you get a handle on your sodium intake:

  • Read the labels. Check out the nutrition labels on premade and packaged foods to make lower sodium selections.
  • Choose fresh vegetables. If fresh options aren’t available, choose canned varieties with no added salt and frozen veggies without salty sauces.
  • Eat more home-cooked meals. Limit highly processed foods by cooking more from scratch.
  • Skip the added salt. Instead, experiment with spices, fresh herbs, lemon juice, vinegars, or sodium-free seasoning blend.
  • Avoid high-sodium sauces, dressings and condiments. Choose salt-free or low-sodium alternatives.

If you aren’t sure if you are following proper eating habits, consult your primary care provider to discuss your concerns or questions. Schedule an appointment through your MyChart account or call 800 (737) 7900.

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American Heart Association

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