The CDC estimates that nearly 90% of U.S. adults consume too much sodium, and excess intake is directly linked to elevated blood pressure—the single largest preventable risk factor for heart disease and stroke.

What’s tricky about sodium is that consuming too much at once doesn’t make you feel bad right away. Unlike sugar, which can cause an energy crash, or caffeine, which you feel within minutes, sodium’s effects build silently over time. That’s why it’s often called a “stealth health risk.”

Sodium ≠ Salt…and why that matters

Sodium is a single element – a mineral, to be exact. Salt is a compound of two elements: 40% sodium and 60% chloride, and is commonly consumed as “table salt”.

We need sodium – just not too much. Sodium, along with chloride, is an electrolyte that carries an electric charge when dissolved in our blood. They regulate the water in and around our cells.

Along with other electrolytes, sodium and chloride create the electrical signals that allow our muscles and nerves to communicate. Salt is also critical for making stomach acid, which we need for digestion. Ultimately, it facilitates the transport of nutrients and waste across cell membranes.

But too much sodium can lead to high blood pressure, water retention, higher blood volume, and then higher blood pressure. So how much is too much, and how much is just right?

U.S. Dietary Guidelines state that the recommendation is <2,300 mg/day of sodium for adults and teens. This is roughly the amount of sodium in a teaspoon of table salt.

The American Heart Association’s goal is 1,500 mg/day, especially for people with high blood pressure. This amount is just enough salt to cover the face of a quarter. And here’s a motivating nudge: for most people, cutting back by just 1,000 mg can improve blood pressure and heart health by 10%, according to the American Heart Association.

Even with these recommendations, the average intake remains too high at 3,300–3,400 mg/day.

So what can we do—what should we avoid, or look for?

Where sodium really comes from

Most of the sodium Americans eat doesn’t come from the salt shaker—it’s hiding in everyday foods.

More than 70% of our sodium comes from packaged and restaurant foods.

Top contributors include breads and tortillas, sandwiches and deli meats, soups, sauces, pizza, grain dishes, cheeses, and savory snacks.

Myth vs. Fact: Salt Edition

Myth: Sea salt is healthier than table salt.

• Fact: Both contain ~40% sodium by weight. The only difference is texture and trace minerals.

Myth: If I don’t add salt, my diet is low in sodium.

• Fact: Over 70% of sodium comes from packaged and restaurant foods—not the salt shaker.

Myth: I’ll feel it if I’m getting too much sodium.

• Fact: High sodium has no immediate “symptoms,” which is why it’s called a silent risk factor.

Research on sodium and health

Across dozens of studies, lowering sodium reduces blood pressure, regardless of your starting point.

A large meta-analysis found consistent, dose-responsive reductions in systolic blood pressure (BP) when people reduced sodium. In controlled feeding studies (DASH-Sodium), pairing a produce-rich pattern with lower sodium led to stepwise BP drops, with the largest reductions at the lowest sodium level. Lower blood pressure translates to fewer cardiovascular events across populations.

Foods rich in potassium—beans, potatoes, leafy greens, dairy, seafood, and fruits—help the body excrete sodium and relax blood vessels. The World Health Organization recommends ≥3,510 mg/day of potassium for adults, and trials show higher potassium intake reduces BP (especially when sodium is high!).

A powerful combo in the real world, in the SSaSS trial (600 villages, ~21,000 people), replacing regular salt with a potassium-enriched salt lowered stroke, major cardiovascular events, and death. By lowering sodium consumption while adding potassium-rich foods into your everyday meals, you can meaningfully reduce its ill effects.

The World Health Organization has identified sodium reduction as one of the most cost-effective public health interventions worldwide. Excess sodium contributes to an estimated 1.9 million deaths annually from cardiovascular disease.

Some countries, such as the UK, have successfully reduced sodium intake at a population level through reformulation targets and public awareness, demonstrating that collective shifts in the food supply can drive significant health benefits.

However, there’s a word of caution to reducing sodium intake among rigorously-training athletes. Endurance efforts in the heat can result in significant salt losses through sweat. Sports-medicine guidance favors personalized fluid and electrolyte plans based on sweat rate, duration, and conditions. For long, hot sessions, include sodium (sports drinks or salty foods); avoid both dehydration and over-hydration with plain water.

Sodium-reduction tactics that work

Cutting back on sodium doesn’t have to mean bland food. The trick is to build layers of flavor so you naturally reach for less salt. Start by leaning on umami—that deep, savory taste found in mushrooms, tomatoes, Parmesan, soy sauce, and other fermented foods.

One lesser-known tool in the umami toolbox is monosodium glutamate (MSG). Despite its controversial reputation, the FDA classifies MSG as Generally Recognized As Safe (GRAS), and controlled studies haven’t consistently shown harmful effects. When mild reactions do occur, they’re linked to very large doses eaten without food. MSG is also far lower in sodium: about 12% sodium compared with table salt’s ~39%. That means swapping some salt for MSG in soups, stews, or stir-fries can trim total sodium by 30–40% while keeping food satisfying.

Flavor boosters don’t stop there. Add acids and aromatics—citrus, vinegars, fresh herbs, garlic, spices, and chiles—to brighten and deepen flavor. Use techniques like toasting spices or browning meat and vegetables to create natural complexity.

Pantry strategies help, too. Draining and rinsing canned beans removes up to 36–41% of their sodium. Choosing “no-salt-added” versions gives you even more control, letting you season back with herbs, acids, and just a light sprinkle of salt.

And don’t be fooled by fancy salts—sea, Himalayan, or flaky crystals. They don’t provide health advantages over iodized table salt. By weight, sodium is sodium; coarse crystals just look like less because fewer fit in a teaspoon.

If your household avoids dairy or seafood, or typically uses non-iodized salts, keep iodized salt in rotation. Iodine is essential for thyroid health, and many specialty salts don’t supply it.

As for outside of the household, the FDA’s voluntary sodium reduction goals for food makers aim to bring down sodium across popular categories like soups, breads and sauces, nudging the whole food supply in a healthier direction while keeping taste. That helps you succeed without micromanaging every meal.

For your next meal or grocery run, focus on where sodium really hides (packaged and restaurant foods), use label-reading as your secret weapon, and lean on flavor-building techniques like herbs, acids, and umami-rich foods. Pair sodium reduction with more potassium-rich foods, and you’ll tackle blood pressure from both sides of the equation. Small, steady changes can protect your heart for decades to come.