You’ve likely heard that too much sodium is a concern in the typical American diet. While your body needs a small amount of sodium to function correctly, consuming too much can negatively impact your health. High sodium diets are strongly linked to an increased risk of developing high blood pressure, a major contributor to heart disease and stroke.
Despite common misconceptions, the majority of sodium in our diets (over 70%) doesn’t come from the salt shaker at the table or during cooking. Instead, it’s hidden in packaged and prepared foods. The prevalence of sodium in the food supply makes it challenging for individuals to reduce their sodium intake. The U.S. Food and Drug Administration is collaborating with the food industry to encourage practical sodium reductions across a wide range of food products. Even with sodium already present in many processed foods, you can actively manage and lower your daily sodium consumption by effectively using the Nutrition Facts label on food packaging.
To make informed food choices, understanding the Nutrition Facts label is key.
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Daily Value Awareness: Daily Values (DVs) are recommended amounts of nutrients to consume or limit each day. For sodium, the Daily Value is less than 2,300 milligrams (mg) per day.
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Utilizing % Daily Value (%DV): The %DV indicates the percentage of the Daily Value for each nutrient in one serving of food. It shows how much a nutrient contributes to your total daily diet. Use the %DV to assess whether a serving of food is high or low in sodium and to compare products to aim for less than 100% DV of sodium daily.
As a general rule: 5% DV or less of sodium per serving is considered low, while 20% DV or more per serving is considered high.
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Serving Size Matters: Nutrition information on the label is typically based on a single serving. Always check the serving size and the number of servings you consume to accurately calculate your sodium intake.
Food choices play a significant role in sodium consumption. According to the Centers for Disease Control and Prevention (CDC), approximately 40% of the sodium consumed by Americans originates from these common food categories:
- Deli Meat Sandwiches
- Pizza
- Burritos and Tacos
- Soups
- Savory Snacks (like chips, crackers, and popcorn)
- Poultry
- Pasta Mixed Dishes
- Burgers
- Egg Dishes and Omelets
It’s important to remember that sodium levels can vary greatly even within similar food types. Therefore, always use the Nutrition Facts label to compare different products and pay close attention to serving sizes to make accurate comparisons and healthier choices.
While “table salt” and “sodium” are often used interchangeably, they are not the same. Table salt, or sodium chloride, is a crystalline compound found abundantly in nature. Sodium itself is a mineral and a chemical element present in salt.
Sodium serves various purposes as a food ingredient. It’s used in meat curing, baking, as a thickening agent, to retain moisture, enhance flavor, and as a preservative. Common food additives such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, and sodium benzoate also contain sodium and contribute, though often in smaller amounts, to the total sodium content listed on Nutrition Facts labels.
It’s surprising to learn that some foods high in sodium may not even taste salty. Relying solely on taste is not a reliable method for determining a food’s sodium content. For instance, while highly salty-tasting foods like pickles and soy sauce are obviously high in sodium, many other foods, like cereals and pastries, contain significant sodium without tasting salty. Furthermore, foods consumed frequently throughout the day, such as breads, can contribute substantially to your daily sodium intake even if a single serving doesn’t seem particularly high in sodium.
To quickly identify foods with potentially lower sodium content, look for nutrient claims on food and beverage packaging. Here’s a guide to common claims and their meanings:
| Claim | Definition |
|---|---|
| Salt/Sodium-Free | Less than 5 mg of sodium per serving |
| Very Low Sodium | 35 mg of sodium or less per serving |
| Low Sodium | 140 mg of sodium or less 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 the regular product |
| No-Salt-Added or Unsalted | No salt added during processing, but may not be salt/sodium-free unless explicitly stated |
Sodium’s impact on health is primarily related to blood pressure. Sodium attracts water, and a high-sodium diet can draw excess water into the bloodstream. This increases blood volume and subsequently raises blood pressure. High blood pressure, or hypertension, is a condition where blood pressure remains elevated over time. Hypertension forces the heart to work harder and can damage arteries and organs like the heart, kidneys, brain, and eyes. Uncontrolled high blood pressure elevates the risk of heart attack, heart failure, stroke, kidney disease, and blindness. Blood pressure typically increases with age, making sodium intake management increasingly important as you get older.
Sodium is an essential nutrient needed in small amounts to maintain fluid balance and support nerve and muscle function. However, the average American consumes far more than necessary. The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day for adults, which is about 1 teaspoon of table salt. For children under 14, recommended limits are even lower.
To help you reduce sodium in your diet, here are 10 practical tips:
- Read Nutrition Facts labels and compare products to choose foods that help you stay under 100% DV (2,300 mg) of sodium daily.
- Prepare your own meals more often to control sodium levels. Limit packaged sauces, mixes, and instant products.
- Flavor food without salt. Use no-salt seasoning blends, herbs, and spices instead of table salt during cooking and at the table.
- Buy fresh foods. Choose fresh meats, poultry, and seafood over processed varieties. Check fresh meat and poultry packages for added saline or salt water.
- Choose the right vegetables. Opt for fresh, frozen (without sauce or seasoning), or low-sodium or no-salt-added canned vegetables.
- Rinse canned foods. Rinse sodium-containing canned foods like beans, tuna, and vegetables before eating to remove some sodium.
- Select unsalted snacks. Choose low-sodium or no-salt-added nuts, seeds, and snack products, or substitute with carrot or celery sticks.
- Be mindful of condiments. Condiments can contribute significant sodium. Choose light or reduced-sodium options, use oil and vinegar on salads instead of bottled dressings, and use flavoring packets sparingly.
- Reduce portion sizes. Smaller portions mean less sodium intake. Prepare smaller portions at home and order smaller sizes or split meals when eating out.
- Request lower-sodium options at restaurants. Ask for meals to be prepared without added salt and request sauces and dressings on the side to control the amount you use. Inquire about nutrition information to make lower-sodium choices.
