Sodium: How Much Salt Is Too Much?

The short version

• The recommended limit is under 2,300 mg of sodium a day, and the average American eats over 3,100 mg.
• Most sodium comes from packaged and restaurant food, not your salt shaker.
• Too much raises blood pressure for many people and causes short-term water retention.
• Potassium from vegetables, fruit and beans helps counter it.

How much is too much?

• General limit: Under 2,300 mg of sodium a day, about 1 teaspoon of table salt.
• Optimal goal for most adults, according to the American Heart Association: No more than 1,500 mg a day.
• The average American: Over 3,100 mg.

You don't have to reach the target to benefit. For most people, cutting back by 1,000 mg a day can improve blood pressure. And note that "salt" and "sodium" aren't the same thing. Salt is about 40% sodium.

Sodium and your weight

Sodium doesn't contain calories, so it can't directly add body fat. It does make you hold onto water, which explains why you can gain a couple of pounds after a salty meal and lose them a day or two later. See scale fluctuations. Salty foods also tend to be calorie-dense foods you can easily overeat.

Where it comes from

Over 70% of the sodium Americans eat comes from packaged, prepared and restaurant food. Some of the biggest sources may surprise you:

How to cut back

• Read labels. Use the 5/20 rule. 5% Daily Value or less is low, and 20% or more is high.
• Choose "no salt added" canned goods, or rinse canned beans and vegetables, which can remove a good amount of the sodium.
• Cook more at home, even a few nights a week.
• Season with other things: lemon, vinegar, garlic, onions, herbs, spices, chili and salt-free blends.
• Taste before you salt. Your taste buds adjust within a few weeks, and food you used to love may start to taste too salty.
• At restaurants, ask for sauces on the side and skip the extra cheese and cured meats.

Don't forget potassium

Potassium helps your body get rid of sodium and relaxes your blood vessels. It's found in beans, leafy greens, potatoes, bananas, yogurt, tomatoes and fish. The DASH diet is built around this.

Salt substitutes

Many replace some of the sodium with potassium chloride. They can lower blood pressure. They can also be dangerous for some people, because they can raise blood potassium too much.

Sources

1. American Heart Association: How Much Sodium Should I Eat Per Day?
2. FDA: Sodium in Your Diet
3. Sacks et al., NEJM (2001): Effects of reduced sodium and the DASH diet
4. Harvard T.H. Chan School of Public Health: Salt and Sodium

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.