From Salt Shaker to Health Breaker: How Much Sodium is Too Much?

If you're like most people you probably already know that consuming too much salt can be harmful to your health. You may have even removed the salt shaker from the table. But you’re likely still getting way more sodium than you need without even realizing it. 

And, though sodium is an essential nutrient that is needed in your diet, knowing how much sodium you are consuming each day—and if it is too much—is not an easy task. Read on to learn more about sodium, why it’s essential, how much you really need, and what happens when you get too much. 

What is Sodium?

Sodium is a chemical element necessary for human nutrition and chemical reactions and it is an essential mineral and electrolyte. The body uses sodium to maintain fluid balance, control blood pressure, support muscle contractions, and conduct nerve impulses.

Many foods naturally contain sodium, including milk, shellfish, and vegetables like beets and celery. But most of the sodium in the American diet comes from processed foods, packaged goods, and restaurant meals.

To put into perspective how common sodium is, check out this list of common foods and sodium content in standard serving sizes from USDA FoodData Central:

Recommended Daily Sodium Intake

The amount of sodium you need in a day depends on your age, medical concerns, and activity. According to the Dietary Guidelines for Americans, daily sodium limits for a healthy eating pattern are based on the Chronic Disease Risk Reduction (CDRR) levels set by the National Academies of Sciences, Engineering, and Medicine. Daily sodium limits aim to reduce the risk of high blood pressure and cardiovascular disease.

Everyone has different sodium needs. Endurance athletes, for example, may need higher amounts of sodium to replace losses from sweat during and after physically demanding workouts. Meanwhile, people with certain health conditions, such as heart failure and chronic kidney disease, may need to restrict sodium intake to prevent complications.

Health Effects of Excessive Sodium

Sodium helps maintain fluid balance and control blood pressure by attracting and holding onto water. This function is also how sodium negatively affects your health.

When you have too much sodium in your blood, more water flows into your blood vessels, increasing your blood volume. Your heart and kidneys must then work harder to circulate this higher volume of blood, placing extra stress on these two vital organs. Over time, high levels of sodium in the blood can also stiffen the blood vessels so your heart has to pump even harder to circulate blood.

This extra work placed on your heart and kidneys and the change in the structure of the blood vessels leads to high blood pressure, also called hypertension. Having high blood pressure puts you at risk of other health problems like heart disease and chronic kidney disease. 

Studies show that high blood pressure is more prevalent in people who are salt-sensitive. If you're salt-sensitive, your sodium intake greatly affects your blood pressure. But that doesn't mean only people who are salt-sensitive need to worry about the sodium in their diet.

Excessive sodium consumption also increases your risk of cardiovascular and kidney disease whether you have high blood pressure or not. According to a review study published in Nutrients, your risk of cardiovascular disease increases by 6% for every 1-gram increase in dietary sodium. Too much sodium may also increase your risk of osteoporosis and stomach cancer.

Benefits of Watching Your Sodium Intake

Health experts agree that reducing your sodium intake lowers your risk of high blood pressure and related health complications like cardiovascular disease, heart attack, and stroke. Unfortunately, many of the factors that affect your health and put you at risk for high blood pressure and heart disease are out of your control, like your age and genetics.

But you do have some control over your lifestyle choices, like the foods you eat. The World Health Organization (WHO) says reducing salt intake is one of the most cost-effective ways to improve overall health. Consuming sodium in moderation may also prevent fluid retention and the puffiness and bloating that comes with it.

Practical Tips for Reducing Sodium Intake

Taking the salt shaker off of the table is a step in the right direction when reducing sodium intake. However, it may be not enough since about 70% of sodium in the American diet comes from processed foods and restaurant meals.

To help guide your food choices, take a look at the Nutrition Facts label. The amount of sodium per serving can help you track your intake and stay within your limit. Try to select items that contain less than 5% of the Daily Value for sodium.

Keep in mind, too, that it is harder to control sodium intake when dining out. Asking for dressings and sauces on the side is one way to limit your intake. You can also request that the chef not add any extra salt when preparing your food. 

Healthcare professionals agree that too much sodium is not good for you, but individual sodium needs vary. Consult with a healthcare provider such as a registered dietitian for personalized guidance and recommendations. Then, look for foods lower in sodium while adding more fruits, vegetables, and whole grains without a lot of extra salt added.