Your body needs sodium, but not nearly as much as most people eat. The average American consumes 2 to 4 teaspoons of salt, or more, daily. Salt (sodium chloride) is our main source of sodium. We get salt (and sodium) mainly in processed foods and picking up the salt shaker too often. A daily total of one teaspoon of salt (which is 2.4 grams or 100 millimoles of sodium, or 6 grams of sodium chloride) is more than enough.
For those who are sodium sensitive, excess salt intake can lead to dangerously high blood pressure. When you cut down on salt added to food, your taste will adjust. Add only small amounts of salt when cooking. Try flavor enhancers like spices and lemon juice instead of salt. Limit your intake of salty foods such as potato chips, salted popcorn, soy sauce, garlic salt, cheese, pickles, and cured meats.
Switch to "Lite" salt: It only has 40 percent of the sodium of regular salt and has increased potassium. But even "Lite" salt should be used sparingly, especially by people taking medications called angiotensin-converting enzyme (ACE) inhibitors.
When you see "sodium-free" or "low-sodium" on a label, here's just what it means:
- Sodium-free = less than 5 mg of sodium in a serving.
- Low-sodium = 140 mg or less of sodium in a serving.
- Very low-sodium = 35 mg or less of sodium in a serving.
- Reduced or less sodium = sodium at least 25 percent less per serving than the regular version of that food.
- Light or light in sodium = sodium at least 50 percent less per serving than the regular version of that food.
- No salt added = no salt is added during processing in
a food that usually has salt added.
This section © National Heart, Lung, and Blood Institute
Potassium
Getting enough potassium in your diet (up to 3.5 grams, or 90 millimoles, a day) is just as important as limiting sodium intake. Make sure you have enough potassium in your diet.
Potassium has been shown to help lower blood pressure. Bananas, other fruits, and vegetables are good sources. Potassium supplements require caution, especially if you have kidney failure or are taking ACE inhibitors, angiotensin II receptor blockers, or potassium-retaining diuretics.
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