In This ArticleView AllIn This ArticleSalt vs. SodiumSodium in Your DietEffects of Too Much SodiumTips to Reduce Your IntakeThe Bottom Line
In This ArticleView All
View All
In This Article
Salt vs. Sodium
Sodium in Your Diet
Effects of Too Much Sodium
Tips to Reduce Your Intake
The Bottom Line
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Photo:gojak/Getty Images
gojak/Getty Images
You don’t just crave it; you need it! Salt contains one of the nutrients that the body can’t actually make on its own—sodium. In fact, you have to consume it regularly so it can perform various critical functions to keep you healthy each day. Surprised? Many are. The good news is that it’s widely available and tastes good, too! But could enjoying this flavor be risky for your well-being? Unfortunately, it’s true. And the duality you’re going to finally untangle: on the one hand, providing essential nutrition along with great flavor and its role in increasing potential health risks on the other.
Let’s set the record straight about salt and sodium and see what the science and health experts have to say. Understanding the difference between salt and sodium is important so you can confidently navigate your food choices toward flavor, nutrition and health and prevent complications related to too much sodium in your diet.
4 Ways to Help Flush Out Excess Sodium from Your Body
Salt vs. Sodium: What’s the Difference?
“Sodium and salt are often used interchangeably, but they’re not the same thing,” explains Sharon Small, M.P.H., RD, LD, a hospital-based cardiovascular and outpatient counseling dietitian in Houston. Sodium is a mineral and a key component of salt. Salt is actually calledsodium chloridebecause it is made up of 40% sodium and 60% chloride. This distinction matters because while your body needs sodium to function properly, too much (typically consumed as salt) can increase the risk of certain health issues.
Nikki Bart, M.D., P.h.D., a cardiologist at St. Vincent’s Hospital in Sydney, Australia, emphasizes the importance of differentiating each term, “Understanding the proper nomenclature is crucial for clear communication about dietary needs and health risks.”
What’s Salt?
In its natural state, salt is a mineral that can help preserve food and enhance its flavor. “Bacteria cannot thrive in high concentrations of salt,“Lena Beal, M.S., RDN. LD, a cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, points out. Salt’s antibacterial properties have been used for centuries in food preservation.
Historically, salt has played an essential role in human civilization, enabling safe food storage before refrigeration. “Salt’s importance in food preservation cannot be understated,” notes Bart. “It’s not just about taste—salt also stabilizes and prolongs the shelf life of food.”
What is Sodium?
Sodium isn’t just about seasoning your dishes. Itplays a vital role in your body, from regulating fluids and balancing electrolytes to managing blood pressure, to name a few. “Sodium is essential for helping pump water in and out of cells and helping regulate cardiac function,” explainsJen Nguyen, RDN, a private practice dietitian and co-founder of Sweet Pea Plant-Based Kitchen. Beal adds, “In addition to helping nerve impulses and muscle contractions, it’s vital for our entire circulatory system’s balance.”
Since sodium has such a critical function in the body, Bart warns of the rare but dangerous condition of hyponatremia.Hyponatremia(AKA low sodium) is a deficiency of sodium in the body, which can occur from excessive sweating, vomiting or diarrhea. “Awareness is crucial, especially during flu season or after intense physical activity,” she advises.
On average, American adults consume about 3,400 mg of sodium daily, which is significantly above the recommended limit.The 2020-2035 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 per day—equal to about one teaspoon of table salt.However, the American Heart Association recommends a stricter limit of no more than 1,500 mg per day for most adults.
“A staggering 70-plus percent of this intake comes from packaged foods and restaurant meals,” Bart notes. Other high-sodium foods include “Smoked, cured, salted, and canned meats, along with seasonings and packaged mixes,” adds Beal.
Top Food Sources of Sodium in the U.S.More than 40% of the sodium comes from just 10 types of foods:Breads and rollsPizzaSandwichesCold cuts and cured meatsSoupsBurritos and tacosSavory snacks like chips, snack mixes, pretzels, seasoned popcorn, crackersChickenCheeseEggs and omelets
Top Food Sources of Sodium in the U.S.
More than 40% of the sodium comes from just 10 types of foods:Breads and rollsPizzaSandwichesCold cuts and cured meatsSoupsBurritos and tacosSavory snacks like chips, snack mixes, pretzels, seasoned popcorn, crackersChickenCheeseEggs and omelets
More than 40% of the sodium comes from just 10 types of foods:
Hidden Sources of Sodium
A tricky aspect of managing sodium intake is its hidden presence in foods you wouldn’t typically consider salty. “It’s not just about the saltshaker on your table; it’s the invisible sodium in processed and convenience foods that adds up,” explains Smalling.
And while most people associate sodium with table salt, it can also be found in otherfood itemsthat often go unnoticed. Therefore, it’s crucial to be mindful of the sodium content in your daily diet.
What Happens When You Have Too Much Sodium
Excessive sodium consumption increases the risk of many health problems, including high blood pressure and cardiovascular issues like heart stroke.“High blood pressure, kidney stones, water retention and heart disease are just the start,” warns Beal. These conditions underline the silent but serious impact of too much sodium in the diet: “The problem with too much sodium is that it’s often silent—you don’t reallyfeelany different—making it crucial for individuals to be proactive about their intake to prevent chronic high blood pressure and its complications,” cautions Bart.
Smalling points out the immediateeffects of a high-sodium meal, such as swollen hands and feet due to fluid retention. “It’s a sign that your kidneys and heart are working overtime,” she says.
Excessive Sodium and Chronic Conditions
Beal advises, “Individuals with pre-existing conditions such as heart failure or kidney disease need to be particularly vigilant about their sodium intake.”
EatingWell
Tips to Reduce Sodium in Your Diet
Reducing sodium intakedoesn’t have to be daunting. Beal suggests focusing on shopping, cooking and dining out strategies.
Shop Smart
“Start with reading labels carefully and choosing fresh ingredients. Use herbs, spices and other natural flavor enhancers in place of salt when cooking,” Beal says.
Nguyen adds that, “Learning about sodium equivalents and using low-sodium alternatives can empower individuals to make healthier choices, as well as selecting restaurants that offer clear nutritional information.”
Also, opting for fresh, frozen or vegetables over canned ones, choosing low-sodium versions of favorite products, and being cautious with condiments can significantly impact your sodium intake. That said, there are many no-added-salt canned great options available.
Dining Out with Care
When dining out, Beal recommends asking for sauces on the side and controlling portion sizes to manage sodium intake. “Being mindful of how food is prepared and choosing lower-sodium options can make a big difference.”
Cook at Home
Ultimately, reducing sodium intake doesn’t mean sacrificing flavor. Nguyen encourages gradual changes, encouraging individuals to cook at home and experiment with alternative seasonings and flavor enhancers like spices, vinegar and citrus fruits.
In fact, research has found that reducing sodium and replacing it with herbs and spices was ranked equal or superior in acceptability to the original in 8 of 10 common foods tested. This suggests that herbs and spices can be a nutritious alternative to salt to help reduce sodium intake while maintaining flavor.
Respect Your Personal Preferences and Culture
The Ultimate Low-Sodium Foods List for a Low-Sodium Diet
Understanding the difference between salt and sodium helps you make informed dietary choices. Salt is a mineral composed of sodium and chloride, commonly used for flavor and food preservation. Sodium is a nutrient crucial in numerous bodily functions, such as regulating blood pressure and maintaining proper fluid balance. Too much sodium can increase the risk of health conditions such as high blood pressure and heart disease.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Sodium in Your Diet.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.The American Heart Association.How much sodium should I eat per day?Centers for Disease Control and Prevention.Sodium Intake and Health.Arnett DK, Blumenthal RS, Albert MA, et al.2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: Executive summary: A report of the american college of cardiology/american heart association task force on clinical practice guidelines.Circulation. 2019;140(11). doi:10.1161/cir.0000000000000677He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease.Journal of the American College of Cardiology. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055Borrelli S, Provenzano M, Gagliardi I, et al.Sodium intake and chronic kidney disease.International Journal of Molecular Sciences. 2020;21(13):4744. doi:10.3390/ijms21134744Carey RM, Moran AE, Whelton PK.Treatment of hypertension.JAMA. 2022;328(18):1849. doi:10.1001/jama.2022.19590Petersen KS, Fulgoni VL, Hopfer H, Hayes JE, Gooding R, Kris-Etherton P.Using herbs/spices to enhance the flavor of commonly consumed foods reformulated to be lower in overconsumed dietary components is an acceptable strategy and has the potential to lower intake of saturated fat and sodium: A national health and nutrition examination survey analysis and blind tasting.Journal of the Academy of Nutrition and Dietetics. 2024;124(1). doi:10.1016/j.jand.2023.07.025Verma N, Rastogi S, Chia Y, et al.Non‐pharmacological management of hypertension.The Journal of Clinical Hypertension. 2021;23(7):1275-1283. doi:10.1111/jch.14236
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Sodium in Your Diet.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.The American Heart Association.How much sodium should I eat per day?Centers for Disease Control and Prevention.Sodium Intake and Health.Arnett DK, Blumenthal RS, Albert MA, et al.2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: Executive summary: A report of the american college of cardiology/american heart association task force on clinical practice guidelines.Circulation. 2019;140(11). doi:10.1161/cir.0000000000000677He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease.Journal of the American College of Cardiology. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055Borrelli S, Provenzano M, Gagliardi I, et al.Sodium intake and chronic kidney disease.International Journal of Molecular Sciences. 2020;21(13):4744. doi:10.3390/ijms21134744Carey RM, Moran AE, Whelton PK.Treatment of hypertension.JAMA. 2022;328(18):1849. doi:10.1001/jama.2022.19590Petersen KS, Fulgoni VL, Hopfer H, Hayes JE, Gooding R, Kris-Etherton P.Using herbs/spices to enhance the flavor of commonly consumed foods reformulated to be lower in overconsumed dietary components is an acceptable strategy and has the potential to lower intake of saturated fat and sodium: A national health and nutrition examination survey analysis and blind tasting.Journal of the Academy of Nutrition and Dietetics. 2024;124(1). doi:10.1016/j.jand.2023.07.025Verma N, Rastogi S, Chia Y, et al.Non‐pharmacological management of hypertension.The Journal of Clinical Hypertension. 2021;23(7):1275-1283. doi:10.1111/jch.14236
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Food and Drug Administration.Sodium in Your Diet.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.The American Heart Association.How much sodium should I eat per day?Centers for Disease Control and Prevention.Sodium Intake and Health.Arnett DK, Blumenthal RS, Albert MA, et al.2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: Executive summary: A report of the american college of cardiology/american heart association task force on clinical practice guidelines.Circulation. 2019;140(11). doi:10.1161/cir.0000000000000677He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease.Journal of the American College of Cardiology. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055Borrelli S, Provenzano M, Gagliardi I, et al.Sodium intake and chronic kidney disease.International Journal of Molecular Sciences. 2020;21(13):4744. doi:10.3390/ijms21134744Carey RM, Moran AE, Whelton PK.Treatment of hypertension.JAMA. 2022;328(18):1849. doi:10.1001/jama.2022.19590Petersen KS, Fulgoni VL, Hopfer H, Hayes JE, Gooding R, Kris-Etherton P.Using herbs/spices to enhance the flavor of commonly consumed foods reformulated to be lower in overconsumed dietary components is an acceptable strategy and has the potential to lower intake of saturated fat and sodium: A national health and nutrition examination survey analysis and blind tasting.Journal of the Academy of Nutrition and Dietetics. 2024;124(1). doi:10.1016/j.jand.2023.07.025Verma N, Rastogi S, Chia Y, et al.Non‐pharmacological management of hypertension.The Journal of Clinical Hypertension. 2021;23(7):1275-1283. doi:10.1111/jch.14236
U.S. Food and Drug Administration.Sodium in Your Diet.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
The American Heart Association.How much sodium should I eat per day?
Centers for Disease Control and Prevention.Sodium Intake and Health.
Arnett DK, Blumenthal RS, Albert MA, et al.2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: Executive summary: A report of the american college of cardiology/american heart association task force on clinical practice guidelines.Circulation. 2019;140(11). doi:10.1161/cir.0000000000000677
He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease.Journal of the American College of Cardiology. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055
Borrelli S, Provenzano M, Gagliardi I, et al.Sodium intake and chronic kidney disease.International Journal of Molecular Sciences. 2020;21(13):4744. doi:10.3390/ijms21134744
Carey RM, Moran AE, Whelton PK.Treatment of hypertension.JAMA. 2022;328(18):1849. doi:10.1001/jama.2022.19590
Petersen KS, Fulgoni VL, Hopfer H, Hayes JE, Gooding R, Kris-Etherton P.Using herbs/spices to enhance the flavor of commonly consumed foods reformulated to be lower in overconsumed dietary components is an acceptable strategy and has the potential to lower intake of saturated fat and sodium: A national health and nutrition examination survey analysis and blind tasting.Journal of the Academy of Nutrition and Dietetics. 2024;124(1). doi:10.1016/j.jand.2023.07.025
Verma N, Rastogi S, Chia Y, et al.Non‐pharmacological management of hypertension.The Journal of Clinical Hypertension. 2021;23(7):1275-1283. doi:10.1111/jch.14236
