Sodium and Blood Pressure: How Much Salt Is Too Much?
Sodium causes your body to retain water, which increases blood volume and pressure on artery walls. Reducing sodium is one of the most evidence-backed ways to lower blood pressure.
How much is too much?
- AHA recommendation: No more than 2,300 mg/day; ideally 1,500 mg for adults with hypertension
- Average American intake: Over 3,400 mg/day
- 1 teaspoon of table salt = about 2,300 mg sodium
Where sodium hides
About 70% of dietary sodium comes from processed and restaurant foods, not the salt shaker:
- Bread and rolls
- Pizza and pasta sauces
- Cold cuts and cured meats
- Soup and broth
- Cheese and salty snacks
- Restaurant meals
How to cut back
- Compare labels — choose lower-sodium versions
- Rinse canned beans and vegetables
- Ask for sauces on the side when dining out
- Gradually reduce salt so your palate adjusts
- Use a tracking app to see your daily total
Potassium helps
Potassium counteracts sodium's effects. Foods rich in potassium include bananas, sweet potatoes, spinach, beans, and yogurt. The DASH diet emphasizes both lower sodium and higher potassium.
This article is for educational purposes only and does not constitute medical advice. Consult your healthcare provider for personal guidance.