Cardiovascular diseases are the leading cause of death worldwide, and high blood pressure is a major risk factor.ⁱ For the estimated one in three Americans  who will develop high blood pressure,ⁱⁱⁱ a high-sodium diet may be to blame. In some people, 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.^iv 

The problem is starting early in America: 97 percent of children and adolescents eat too much salt, putting them at greater risk for cardiovascular diseases as they get older.^v  

The American Heart Association wants to help all Americans lower the amount of sodium they consume.

Here’s what we’re doing to help: 

• encouraging manufacturers to reduce the amount of sodium in the food supply;
• advocating for more healthy foods to be available and accessible (for example, more fruits and vegetables); and
• providing consumers with education and decision-making tools to make better food choices.

Cardiovascular diseases are the leading cause of death worldwide, and high blood pressure is a major risk factor.ⁱ For the estimated one in three Americans  who will develop high blood pressure,ⁱⁱⁱ a high-sodium diet may be to blame. In some people, 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.^iv 

The problem is starting early in America: 97 percent of children and adolescents eat too much salt, putting them at greater risk for cardiovascular diseases as they get older.^v  

The American Heart Association wants to help all Americans lower the amount of sodium they consume.

Here’s what we’re doing to help: 

• encouraging manufacturers to reduce the amount of sodium in the food supply;
• advocating for more healthy foods to be available and accessible (for example, more fruits and vegetables); and
• providing consumers with education and decision-making tools to make better food choices.

Read Between the Lines
When you buy prepared and packaged foods, read the label! You can learn the sodium content by looking at the Nutrition Facts label. The amount of sodium per serving is listed in milligrams, abbreviated “mg.”

Check the labels against the American Heart Association’s recommendation of 1,500 mg a day.

Here are sodium-related terms you may find on food packages.^vii

Sodium-free	Less than 5 milligrams of sodium per serving
Very low sodium	35 milligrams or less per serving
Low sodium	140 milligrams or less per serving
Reduced (or less) sodium	Usual sodium level is reduced by 25 percent per serving
Light (for sodium-reduced products)	If the food is "low calorie," "low fat" and sodium is reduced by at least 50 percent per serving
Light in sodium	If sodium is reduced by at least 50 percent per serving

 

Food labels cannot claim a product is "healthy" if it exceeds 480 mg of sodium per reference amount, according to the U.S. Food and Drug Administration and U.S. Department of Agriculture. "Meal type" products must not exceed 600 mg of sodium per labeled serving size.

You can also read the ingredient list to learn more about the source of the sodium. Watch for the words “soda” (referring to sodium bicarbonate, also known as baking soda) and “sodium” (including sodium nitrate, sodium citrate, monosodium glutamate [MSG] and sodium benzoate). Once you start to recognize these terms, you’ll see why there’s so much sodium in some foods – even those that don’t taste very salty.

What Sodium Does
Adding flavor is probably the most well-known function of sodium. But it’s added to foods for other reasons as well.

Various forms of sodium, including sodium chloride or salt, are used as preservatives to inhibit the growth of food-borne pathogens. Sodium is also used to bind ingredients, enhance color and serve as a stabilizer (give food a firmer texture). Sodium is an essential nutrient, but very little is needed in the diet.

Food Sources

Sodium can come from natural sources or be added to foods. Most foods in their natural state contain some sodium. However, up to 75 percent of sodium that Americans consume comes from processed foods.viii  That’s why it’s very important to read the Nutrition Facts label regularly. Much more salt is added to many processed foods than is necessary. The good news, however, is that many food companies and some restaurants are reformulating foods to lower the sodium content.

• Mixed dishes (sandwiches, pizza, hamburgers, pasta, etc.)
• Meat and meat alternatives (chicken, cheese, eggs, bacon, etc.)
• Grains (bread, cold cereal, rice, pancakes, etc.)

Americans, on average, consume 3,436 mg sodium daily.^x Many health experts believe lowering that to no more than 1,500 mg is an effective way to prevent or lower high blood pressure. The high amount of sodium in the U.S. food supply can make that a challenge. But by reading labels and making good choices, you can limit your sodium intake.

The American Heart Association is working with federal agencies to find ways to reduce the sodium in the food supply.

We also encourage food manufacturers and restaurants to reduce the amount of sodium in foods as part of our national goal to dramatically improve the cardiovascular health of all Americans by the year 2020. 

We commend manufacturers and restaurants that have already taken steps to reduce the sodium content in their foods.

Most Americans would see significant health benefits from a reduction in sodium in the food supply and in their diets. The American Heart Association is committed to finding ways to do this – and we’re committed to providing resources that empower you to take charge of your health. 

• daily calorie needs
• recommended range for total fats
• limits for the "bad" saturated and trans fats
• sodium information

Test Your Sodium Smarts – You may be surprised to learn how much sodium is in many foods. It can come from natural sources or be added to foods. High-sodium diets are linked to increased blood pressure and a higher risk for heart disease and stroke. Test your sodium smarts by answering these 10 questions. We’ll calculate your score at the end. (PDF version available)

The Scoop on Sodium – Take this quiz to see how much you know about how your sodium intake can impact your health.

Recipes– Check out recipes for heart-healthy, low-sodium dishes. Be sure to look for those that meet your dietary needs. The American Heart Association now offers a Low-Salt cookbook filled with more than 200 delicious recipes. Learn more.

Heart-Check Mark – Today is a great day to take a step toward healthier eating. Look for foods displaying the American Heart Association's heart-check mark to quickly and easily spot heart-healthy foods in the supermarket. When you see the heart-check mark on food packaging, you'll instantly know the food has been certified to meet the American Heart Association's nutritional criteria and is a good first step in creating a sensible eating plan.

Shaking the Salt Habit – Learn what you need to know about reducing your sodium intake with our guide of high- and low-sodium foods, strategies for dining out, and how to shop and cook smart. We also highlight the rich world of creative and flavorful alternatives to salt. Get started with this breakdown of spices, herbs and flavorings, and the food items with which they are a particularly good flavor match. (Brochure available)

    

For additional information and resources visit:

• Centers for Disease Control and Prevention's Web page
• Centers for Disease Control and Prevention - Resource List
• Centers for Disease Control & Prevention - Under Pressure: Sodium Reduction in the School Environment
• National Heart, Lung and Blood Institute's Reduce Salt and Sodium in Your Diet Web page
• U.S. Department of Agriculture's Dietary Guidelines for Americans, 2010
• National Salt Reduction Initiative Web page (hosted by the New York City Department of Health and Mental Hygiene website)