Hearing a lot about sodium these days? Let us break it down for you.
OUR COMMITMENT | WHY IS THERE SO MUCH SODIUM IN THE FOOD SUPPLY? |
REDUCING SODIUM IN YOUR DIET | REDUCING SODIUM IN THE FOOD SUPPLY |
SODIUM CONTENT | RESOURCES |
HOW MUCH SODIUM IS IN SALT? | LEARN MORE & TAKE ACTION |
Our Commitment
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.
 | It is estimated that if Americans cut their average sodium intake by more than half – to an average of 1,500 milligrams a day – there would be a nearly 26 percent decrease in high blood pressure and a savings of more than $26 billion in healthcare costs over just a year.vi The American Heart Association recommends foods with little or no salt to reduce the risk of cardiovascular diseases. Aim to eat less than 1,500 mg of sodium per day. |
We know sodium is an acquired taste. As you take steps to reduce sodium, you’ll actually start to appreciate foods for their true flavor. In time, you’ll look forward to how food really tastes – not just the salty flavor.
Tips for Reducing Sodium in the Diet
Tips for Reducing Sodium in the Diet
|  |
Sodium Content
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.
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.
Why Is There So Much Sodium in the Food Supply?
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.
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.
| 1/4 teaspoon salt | = 600 mg sodium |
| 1/2 teaspoon salt | = 1,200 mg sodium |
| 3/4 teaspoon salt | =1,800 mg sodium |
| 1 teaspoon salt | = 2,300 mg sodium |
| 1 teaspoon baking soda | 1,000 mg sodium |
Why Is There So Much Sodium in the Food Supply?
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. |
Major Food Sources of Sodium
Highly processed foods are well known for high sodium levels. The top three categories of food with high amounts of sodiumix are:
Highly processed foods are well known for high sodium levels. The top three categories of food with high amounts of sodiumix are:
- Mixed dishes (sandwiches, pizza, hamburgers, pasta, etc.)
- Meat and meat alternatives (chicken, cheese, eggs, bacon, etc.)
- Grains (bread, cold cereal, rice, pancakes, etc.)
Sodium in Medications
Some drugs contain high amounts of sodium. Carefully read the labels on all over-the-counter drugs. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must be on labels of antacids that have 5 mg or more per dosage unit (tablet, teaspoon, etc.). Some companies are now producing low-sodium over-the-counter products. If in doubt, ask your doctor or pharmacist if the drug is OK for you.
| Reducing Sodium in the Food Supply 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. Resources 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. |  |
AHA Sodium Advisory – The Importance of Population-Wide Sodium Reduction as a Means to Prevent Cardiovascular Disease and Stroke
Frequently Asked Questions About Sodium
Fats and Sodium Explorer - How many calories should you eat each day? How much do you know about the levels of fats and sodium in your diet? This easy-to-use tool will help you find recommendations designed specifically for you by calculating the following:
- 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:
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)
(i) He FJ, MacGregor GA. A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. J Hum Hypertens 2008. Learn more.
(ii) Fields LE, Burt VL, Cutler JA, Hughes J, Roccella EJ, Sorlie P. The burden of adult hypertension in the United States 1999 –2000: a rising tide. Hypertension. 2004;44:398–404.
(ii) Fields LE, Burt VL, Cutler JA, Hughes J, Roccella EJ, Sorlie P. The burden of adult hypertension in the United States 1999 –2000: a rising tide. Hypertension. 2004;44:398–404.
(iii) Vasan RS. Beiser A., et al., Residual lifetime risk for developing hypertension in middle-aged women and men: The Framingham Heart Study. JAMA. 2002; 287:1003-1010.
(iv) He FJ, MacGregor GA. A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. J Hum Hypertens 2008. Learn more.
(v) Institute of Medicine. Dietary reference intakes for water, potassium, sodium chloride, and sulfate. 1st ed. Washington, DC: The National Academies Press; 2004. Learn more.
(vi) Potential Societal Savings From Reduced Sodium Consumption in the U.S. Adult Population. American Journal of Health Promotion. Sept/Oct 2009 (24)1: 49.
(v) Institute of Medicine. Dietary reference intakes for water, potassium, sodium chloride, and sulfate. 1st ed. Washington, DC: The National Academies Press; 2004. Learn more.
(vi) Potential Societal Savings From Reduced Sodium Consumption in the U.S. Adult Population. American Journal of Health Promotion. Sept/Oct 2009 (24)1: 49.
(vii) Institute of Medicine. Dietary reference intakes for water, potassium, sodium chloride, and sulfate. 1st ed. Washington, DC: The National Academies Press; 2004. Learn more.
(viii) Mattes RD, Donnelly, D. Relative contributions of dietary-sodium sources. J Am Coll Nutr.1991 Aug;10(4):383-93.
(viii) Mattes RD, Donnelly, D. Relative contributions of dietary-sodium sources. J Am Coll Nutr.1991 Aug;10(4):383-93.
(ix) NHANES 2003-2006
(x) US Department of Agriculture, Agricultural Research Service. What we eat in America.
(xi) The Importance of Population-Wide Sodium Reduction as a Means to Prevent Cardiovascular Disease and Stroke. Circulation: Journal of the American Heart Association.
March 15, 2011 (123)
(xi) The Importance of Population-Wide Sodium Reduction as a Means to Prevent Cardiovascular Disease and Stroke. Circulation: Journal of the American Heart Association.
March 15, 2011 (123)
Use this tool to get your personalized daily calorie needs, recommended limits for fats and sodium, and more!
Test your sodium smarts by 
Test just how knowledgeable you are about fats by answering each question in the two quizzes.
Check out this calculator that provides personalized daily limits for calories and fats & suggestions for smarter food choices in common eating scenarios.
