Salt brings out flavor, but most Americans eat far more of it than they need. Too much sodium, the part of salt that matters for health, raises blood pressure, a major cause of heart disease and stroke, and it can also cause fluid retention and puffiness. The good news is that your taste buds adapt: cut back gradually, and within a few weeks less salty food tastes normal.
How much is too much?
The Dietary Guidelines for Americans advise adults to eat less than 2,300 mg of sodium a day, about one teaspoon of salt. The American Heart Association suggests an ideal limit of 1,500 mg for most adults. The average American eats about 3,400 mg.
Where the salt comes from
More than 70 percent of the sodium we eat comes from packaged and restaurant food, not the salt shaker. Breads and rolls, pizza, sandwiches, deli and cured meats, soups, burritos and tacos, savory snacks, cheese and mixed dishes are among the biggest sources. A single fast-food meal can supply a whole day's sodium, and many of these foods don't taste especially salty.
Read the label
- Check sodium per serving on the Nutrition Facts label. 5% Daily Value or less is low; 20% or more is high.
- Check the serving size; a package often holds more than one.
- Compare brands. Sodium in bread, cereal, soup, sauces and canned foods varies widely.
- Look for "low sodium," "reduced sodium" or "no salt added" versions.
- Some labels, especially on imported foods, list salt rather than sodium. To convert salt to sodium, divide by 2.5: 1 gram of salt contains about 400 mg of sodium.
Easy ways to cut back
- Cook at home more often, so you control the salt.
- Choose fresh or frozen vegetables, meat, poultry and fish over processed and cured versions.
- Drain and rinse canned beans and vegetables, or buy "no salt added" cans.
- Taste before you salt. Take the salt shaker off the table, and add salt at the end of cooking, when you'll need less.
- Use other flavors: herbs, spices, garlic, onion, ginger, chili, black pepper, citrus juice and zest, and vinegar. Toasting spices and browning or roasting vegetables and meat also deepen flavor.
- Watch the condiments. Soy sauce, ketchup, salad dressings, pickles, olives and spice blends with salt add up; use less, or choose lower-sodium versions.
- Make your own stock, or use low-sodium broth.
- Snack smart with unsalted nuts, plain popcorn, fruit and vegetables.
- Eating out? Ask for sauces and dressings on the side, choose grilled or steamed dishes, share large portions, and check the nutrition information many chains provide.
Eating more potassium-rich foods, such as vegetables, fruit, beans and yogurt, also helps balance the effects of sodium on blood pressure. Salt substitutes made with potassium can help some people, but they aren't safe for everyone, including people with kidney disease or those taking certain blood pressure medicines, so ask your doctor first. For more ideas, see foods for a low sodium diet.
Sources
- Sodium in your diet (US Food and Drug Administration)
- How much sodium should I eat per day? (American Heart Association)
Last reviewed November 2026. This article is general information, not medical advice.
