The latest on sodium intake: Is salt still bad for us?

You’ve probably heard your whole life that sodium is bad for you. Is it really?

Sodium — or salt — isn’t bad in and of itself. In fact, our bodies actually need it to function well. It helps regulate the amount of blood in your body. It also balances the acidity in your system. And it plays a role in helping your nerves and cells work well.

If you're like most Americans, you may be getting 40% more daily sodium than health experts recommend. And with packaged goods and fast food, it can be easy to overdo it.

“Sodium levels in everyday foods might surprise you,” says Kristin Linzmeyer, MD, a heart specialist at PeaceHealth in Springfield, Oregon. “Look over the nutrition label for sodium in foods you regularly eat. You’ll see that it can take no time at all to go over the daily limit. And that can affect your heart, kidneys and other aspects of your health.” 

How much is too much

Most Americans get more than 3,300 milligrams (mg) or ½ teaspoon of sodium per day, according to the Centers for Disease Control. Experts recommend no more than 2,300 mg (1/3 teaspoon) as noted in the US dietary guidelines for teens and adults.

Your doctor might set an even lower limit for you — 1,500 mg (1/4 teaspoon) — especially if you’ve had a heart attack or other related health scare.

Why salt intake matters

If you have high blood pressure, eating more salt than recommended can raise your risk for:

• Heart disease
• Stroke
• Stomach cancer
• Higher weight
• Osteoporosis, which causes brittle or thinning bones
• Meniere’s disease, which affects hearing and balance
• Kidney disease, which affects the urinary system

Read more on what excess salt can do.

You can probably tell when you’ve had too much sodium. You might feel symptoms such as:

• Bloating
• Swelling or puffiness in hands, feet, ankles, face
• Thirstiness
• Weight gain
• Needing to pee more often
• Upset stomach
• Trouble sleeping
• Weakness

To counteract these, you can try drinking more water, exercising and eating foods with potassium such as bananas or sweet potatoes. Potassium encourages the body to remove sodium. And that helps relax the blood vessels. 

“It’s hard to overstate the importance of fruits and vegetables to prevent hypertension,” says Dr. Linzmeyer. “Most plants are naturally high in potassium and low in sodium.” 

Reducing salt in your diet

If you’re keeping tabs on your sodium intake, here are seven ways that can help you stick to your limit:

1. Eat mostly fresh or frozen veggies and fruit, lean proteins and whole grains.

2. Check food labels for sodium content. As you plan meals and snacks, you can adjust serving sizes or choices to stay under your salt “budget.”

Dr. Linzmeyer shares a simple trick she teaches her patients about staying within a daily budget of calories (1,800-2,600) and sodium (1,500-3,300 mg):

 Compare sodium counts to calorie counts in one serving. If sodium is more than the calorie count (e.g., 450 mg of sodium to 150 calories in a serving of chips), consider passing up that food. 

3. Prepare meals at home, using as little salt as possible. Restaurant and fast foods tend to be higher in sodium. 

4. Keep on hand low-sodium supplies so it’s easy to make your own meals. Read more on stocking a healthy pantry.

5. Flavor your food with fresh or dried spices and herbs. Try this combination as a salt-free option:

• 2 tablespoons dried minced onion
• 2 tablespoons garlic powder
• 1 tablespoon paprika
• 1½ teaspoon dried thyme
• ¼ teaspoon black pepper

6. Switch to a lower-sodium salt substitute with potassium. Look for options in your grocery store’s seasoning aisle. You might also try lime juice. And nutritional yeast flakes make another tasty alternative to salt.

7. Teach your family members to pay attention to how much salt is in food. Eating together can help everyone watch out for each other. 

“Most households can benefit from reducing sodium,” says Dr. Linzmeyer. “Even if you don’t have concerns personally, you might know someone who does. You can help them make choices that keep them feeling good.”