Salt and sodium are not the same. Salt is sodium chloride which is table salt. Sodium chloride is 40% sodium and 60% chloride. One teaspoon of table salt contains about 2,400 mg of sodium. Sodium is a mineral found in many ingredients in common foods such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), and sodium nitrate (a preservative).

Many Americans consume far too much sodium — on average, over 3,300 milligrams daily. The American Heart Association recommends no more than 2,300 mg a day and optimal goal of no more than 1,500 mg a day for most adults. 

Sodium Guidelines

Most sodium consumed in the U.S. comes from salt added during commercial food processing and preparation, including foods prepared at restaurants. Too much sodium is bad for your health. It can increase your blood pressure and your risk for a heart attack or stroke. Heart disease and stroke are among the leading causes of death in Florida.

At the same time, consuming potassium-rich foods, such as beans, spinach, potatoes, tomatoes, and oranges are important in managing high blood pressure (hypertension) because potassium can lessen the effects of sodium.

Sodium and Blood Pressure

Eating less sodium may help manage high blood pressure. Sodium increases blood pressure because it holds excess fluid in the body, creating an added burden on the heart.

Too much sodium in the diet may also have other harmful health effects, including increased risk for stroke, heart failure, osteoporosis, stomach cancer, and kidney disease. 

Tips to Reduce Your Sodium Intake

  • Read the nutrition facts label to compare and find foods lower in sodium. 
  • Increase intake of fresh fruits and vegetables, when possible.
  • Limit the amount of processed foods you eat.
  • Limit your portion sizes. 
  • Reduce added salt when cooking and/or eating.
  • Learn to use spices and herbs to enhance the taste of your food. Most spices naturally contain very small amounts of sodium, but read the label to be sure.
Sandwich comparison of ingredients with high sodium content verses lower sodium alternatives
Choosing ingredients with lower sodium
reduces the total sodium content of meals.
  • Add fresh lemon juice instead of salt to fish and vegetables.
  • Specify how you want your food prepared when dining out. Ask for your dish to be prepared with little to no salt.
  • Take control of what’s in your food by cooking more at home.
  • Choose foods with potassium. They counter the effects of sodium and may help lower your blood pressure.

Visit the American Heart Association for information and strategies to reduce sodium consumption.