Americans are consuming too much sodium in their diet, and the majority comes from processed, packaged and prepared foods, not the salt shaker. That is why we developed the final guidance with sodium reduction targets to encourage industry to gradually reduce sodium in a wide range of foods over the next 2.

Sodium is added to almost all processed, packaged and prepared foods. Commonly consumed foods such as deli-meat sandwiches, pizza, burritos and tacos, soups, savory snacks, pasta dishes, burgers and egg dishes are known to contribute significantly to sodium intake. Sodium is added to processed, packaged and prepared foods for a wide variety of reasons.

For example, it is used to control microbial growth, which can cause food to spoil and can cause foodborne illness. Sodium also is used to improve flavor and texture, and for baking and curing meat. Too much sodium contributes to high blood pressure, which can lead to heart attacks and strokes.

Americans now consume on average about 3, milligrams mg of sodium each day, while federal guidelines recommend less than 2, mg per day for people 14 years and older. Recommended limits for children 13 years and younger are even lower.

Reducing sodium in foods could prevent hundreds of thousands of premature deaths and illnesses over a decade. Strong scientific evidence supports lowering sodium intake from current levels. Excess sodium intake increases risk for high blood pressure, heart disease and stroke.

The Dietary Guidelines for Americans, recommends limiting sodium intake to 2, mg per day for people 14 years and older; and even less for those 13 years and younger.

More than million American adults have high blood pressure, and blood pressure generally rises as you get older. Sodium is naturally present in certain foods, such as milk, celery and beets.

Most of the salt you eat is from store-bought foods and foods prepared at restaurants. Salt is added to foods for flavor and, in some cases, for preservative reasons. According to the Dietary Guidelines for Americans , Americans should consume less than 2, milligrams of sodium per day as part of a healthy diet regimen, but the majority of adults eat more than 3, mg of sodium each day.

Consuming too much sodium can bring about some serious health concerns, such as high blood pressure, heart disease, stroke and more. While eating too much sodium, in the long run, puts your health at risk, you may feel a little bloated after eating salty foods.

The four tips below are meant to help you with relieving the bloating symptoms, but if you have or think you have hypernatremia, a condition where your electrolyte levels are imbalanced due to dehydration, taking certain medications or consuming a high sodium diet, leaving your sodium levels abnormally high in the blood, please talk to your primary healthcare provider.

Similarly, hyponatremia, or low blood sodium, can occur with too much fluid intake and could be dangerous. Hydration is extremely important. Consuming sufficient water can help your body remove excess sodium from your body.

According to the Centers for Disease Control and Prevention , daily fluid intake recommendations vary by age, sex, pregnancy and breastfeeding status. In other words, there is no exact recommendation for how much plain water adults and youth should drink daily. Strategies to get plenty of water daily include consuming foods with high water content , drinking beverages like unsweetened tea or seltzer and drinking plain water.

Potassium plays a vital role in maintaining fluid balance. Consuming foods that contain potassium, such as potatoes and avocados, can help control blood pressure by reducing the effects of sodium and helping to remove it from the body. The American Heart Association recommends that most women get 2, milligrams of potassium a day and men 3, milligrams a day, but most adults do not eat enough daily.

There can be too much of a good thing, though. As you age, your body has a harder time removing potassium from your blood. It's also a mineral to keep an eye on for people with kidney disease. Try to get your potassium from food sources rather than supplements, and talk to a doctor if you have questions.

Increasing your physical activity is a great way to help your body get rid of any excess sodium. Exercising causes your body to shed a combination of water and salt.

Because of this natural process, it's important to maintain good hydration when working out regularly, including drinking water during your workout when needed.

However, you can drink too much water during exercise. Hyponatremia is rare, but it is something that marathoners and athletes should be aware of. Hyponatremia means your blood sodium is too low—this can occur if you drink too much water.

If you're exercising for a long time, especially in hot conditions where you may sweat more, be sure to consume some salt and drink water to quench your thirst, but don't overdo it. Eating too much sodium can lead to high blood pressure, which may raise your risk of heart attack and stroke.

The good news is that cutting down on sodium can help lower your blood pressure and keep your heart healthy. Use these tips to help lower the amount of sodium in your diet.

Try making just 1 or 2 changes at a time. Ask your doctor how much sodium is okay for you. The general guidance for sodium limits is:. Use this shopping list to find lower-sodium foods at the grocery store. Use the Nutrition Facts label to check the amount of sodium in foods and compare different options.

Learn how to use the Nutrition Facts label to check for sodium. Swap out foods that are higher in sodium for healthier options. You can:. Get more ideas for healthy shifts and other tips for eating less sodium [PDF — KB].

Try these tips when you cook:. Check out these healthy recipes with less sodium.

The DASH diet Dietary Approaches to Stop Hypertension is a well-known intervention to treat high blood pressure. The DASH diet requires the person to eat four to five servings of fruit, four to five servings of vegetables, and two to three servings of low-fat dairy, and all foods must contain less than 25 percent total fat per serving.

Foods to choose — The following are examples of foods that may be lower in sodium. It is essential, however, to check the labels to determine the actual amount of sodium present figure 1 , as amounts can vary widely from one brand to another.

Foods to avoid — Many foods, especially those that are processed, have a high sodium content. Items that can be substituted for high-sodium foods are listed in the following table table 2. Your healthcare provider is the best source of information for questions and concerns related to your medical problem.

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Diet in the treatment and prevention of hypertension Salt intake and hypertension. htm , available in Spanish. The editorial staff at UpToDate would like to acknowledge Norman M Kaplan, MD, who contributed to an earlier version of this topic review.

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Formulary drug information for this topic. No drug references linked in this topic. Find in topic Formulary Print Share. Outline LOW-SODIUM DIET OVERVIEW WHY SHOULD I REDUCE SODIUM IN MY DIET?

Benefits WHERE IS SODIUM FOUND? Guidelines HOW DO I CUT DOWN ON SODIUM? Author: Barbara Olendzki, RD, MPH, LDN Section Editors: George L Bakris, MD Mark D Aronson, MD Deputy Editor: John P Forman, MD, MSc Contributor Disclosures.

All topics are updated as new evidence becomes available and our peer review process is complete. Literature review current through: Jan This topic last updated: Apr 03, LOW-SODIUM DIET OVERVIEW Sodium is an element that is naturally found in many foods.

Patient education: Low-sodium diet The Basics Patient education: Chronic kidney disease The Basics Patient education: Swelling The Basics Patient education: High blood pressure in children The Basics Patient education: Diabetes and diet The Basics Patient education: Medicines for heart failure with reduced ejection fraction The Basics Patient education: Hemodialysis The Basics Patient education: Preparing for hemodialysis The Basics Patient education: Peritoneal dialysis The Basics Patient education: Dialysis and diet The Basics Patient education: High blood pressure emergencies The Basics Patient education: Arginine vasopressin disorders The Basics Patient education: When your lungs fill with fluid The Basics Patient education: Medicines for chronic kidney disease The Basics Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed.

Patient education: Chronic kidney disease Beyond the Basics Patient education: Heart failure Beyond the Basics Patient education: Kidney stones in adults Beyond the Basics Patient education: Osteoporosis prevention and treatment Beyond the Basics Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings.

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UpToDate, Inc. and its affiliates disclaim any warranty or liability relating to this information or the use thereof. All rights reserved. Topic Feedback. A guide to common nutrient claims and what they mean Ways to cut down on salt sodium.

A guide to common nutrient claims and what they mean. Ways to cut down on salt sodium. Department of Agriculture, Agricultural Research Service. National Nutrient Database for Standard Reference.

Skip directly to site content Skip directly to search. Español Other Languages. How to Reduce Sodium Intake. Minus Related Pages. Choose Wisely—Sodium Content Can Vary Within Food Categories.

View Larger. Download Image [JPG]. At Home When cooking, use alternatives to replace or reduce the amount of salt you use, such as garlic, citrus juice, salt-free seasonings, or spices.

Prepare rice, pasta, beans, and meats from their most basic forms dry and fresh when possible. Eat more fruits and vegetables. Limit sauces, mixes, and instant products, including flavored rice and ready-made pasta. Dining Out Ask for nutrition information before you order, and select a lower sodium meal.

Ask that no salt be added to your meal. Order vegetables with no salt added or fruit as a side item. Split a meal with a friend or family member.

Keep takeout and fast food to an occasional treat. Choose a Heart-Healthy Diet The Dietary Approaches to Stop Hypertension DASH eating plan is a simple, heart-healthy diet that can help prevent or lower high blood pressure.

Range of Sodium Content for Selected Foods. Page last reviewed: August 23, Content source: National Center for Chronic Disease Prevention and Health Promotion , Division for Heart Disease and Stroke Prevention.