Sodium gets such a bad rap, you may be surprised to hear that your body needs salt to survive (1)! It’s actually important. So what is the deal? Is sodium bad for you, good for you or a bit of both?
Let’s unpack all this. Continue reading because I will explain how sodium affects your health. I will also offer simple tips to help you navigate your sodium intake while staying within healthy limits.
Why sodium means something
Sodium plays an important role in your body (1). It helps to regulate fluid balance, support proper nerve function and is needed for muscle contractions, including your heartbeat (1). In other words, it’s not something you can completely cut out (1).
That said, balance is key. Too little sodium can be dangerous and can lead to symptoms such as dizziness, fatigue and even more serious complications in extreme cases (4).
But on the flip side, can consistently consume too much – especially from heavily processed foods and restaurant meals – increase blood pressure, which can increase the risk of heart disease and stroke over time (1).
The truth must be said, many people eat more sodium than recommended. In some counts, 90% of Americans eat more than the recommended amount (5). Therefore, experts suggest that you keep your daily intake under 2,300 milligrams for average healthy adults (1).
If you are already dealing with high blood pressure, you can take advantage of an even lower target (6). Still, sodium needs may vary based on your activity level and sweat loss (6, 7)
With a few adjustments-as cooking more at home and choosing options for lower sodium when it is possible you can beat the right sodium balance and support your long-term health (3).
The largest sodiums – busted
Myth: All sodium is bad
While sodium has a bad reputation, it is an essential nutrient (1). Your body needs sodium to regulate liquids, send nerve signals and support muscle contractions (8). The real problem is not sodium in itself, but how much of it we get, especially from very processed foods and restaurant meals (1).
Myth: If you don’t have high blood pressure you don’t have to worry
Even if your blood pressure is in a healthy interval today, eating too much sodium regularly can emphasize your cardiovascular system (3). High intake over time can calmly lead to high blood pressure or strain on blood vessels, especially if your diet has low potassium -rich foods such as fruits, vegetables and beans as potassium helps to balance the effect of sodium in the body (3).
Myth: Sea salt is healthier than table salt
Sea salt may sound more natural, but the sodium content is almost identical to plain table salt (8). The crystals tend to be larger, so you can get a little less sodium per day. Pinch, but not enough to make a meaningful health difference (8).
Sea salt advocates often point to the higher mineral content of sea salt; However, there are better sources of minerals (namely fruits and vegetables). So there is not a strong reason to consume sea salt for this purpose (8).
About the experts
Samantha Cassetty, MS, RDis a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.
Emily Sullivan, Rdis a food data curator on MyFitnessPal. She won her bachelor’s degree and completed her dietary internship at Ohio State University and got her culinary art degree from Johnson and Wales University.
Myth: Only salt food has sodium
Sodium does not only lurk in chips and pastries (1). Bread, breakfast products, can, frozen meals and even some cute treats may contain surprising amounts (1). Therefore, it is worth reading labels – even on foods that do not taste salt (1).
Myth: If you do not add salt to foods you do not eat too much sodium
Most of the sodium in our diets – over 70% – come from processed and restaurant foods, not salt shaker (2). Even if you never reach the salt, dishes like soups, sandwiches, pizza and salad dressings can quickly push you over your daily limit (2).
Myth: Foods with low sodium taste bland
Cutting down on sodium does not mean to cut out flavor. With the right ingredients-as fresh herbs, spices, citrus, vinegar, garlic and umami-rich food can you build delicious and satisfying meals (2). Your taste buds can adapt over time, so give it a few weeks and you may notice a difference (2).
Where most sodium really comes from
If you are trying to cut down on sodium, it is a drop to skip the salt – but it is a decrease in the bucket compared to where most of the sodium in your diet lurks (2).
Packed snacks, frozen meals, canned soups, sauces, deli meat, some breakfast products and popular electrolyte drinks can all contribute a surprising amount (1).
“Tracking your food can help you become aware of sodium in ordinary foods such as bread, grain, sauces and even flavored beverages,” says MyFitnessPal Dietist, Emily Sullivan (2). “You may be surprised at how quickly sodium is added from foods that you do not realize has it (2).
Using a tool like MyFitnessPal can also help you see patterns and compare brands. “It can help you see how different brands compare with regard to how much sodium there is in the same topic,” adds Sullivan. Small swaps as choosing a lower sodium buljong or sandwich bread can really add over time (2).
You don’t have to eliminate salt completely, but getting a better understanding of where sodium skin can allow you to make more informed choices that support your long -term health (1).
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What you need to know about low sodium eating
How much sodium is too much?
Federal guidelines recommend that most adults keep their sodium intake under 2,300 milligrams per day. Day – about a teaspoon of salt (1). But the average US consumers far more, closer to 3,300 milligrams daily (1).
Nothing in nutrition is black or white, and sodium is a perfect example. Some people may need to pay more attention to getting enough – not less.
However, for most people, high sodium intake can consistently increase blood pressure and increase the long -term risk of heart disease or kidney problems (2). Therefore, certain groups, including older adults and those with hypertension, can benefit from even lower targets (3).
On the other hand, if you are an endurance athlete or work intensely in hot weather, your sodium needs may be higher than average (6, 7).
Smart tips for controlling sodium intake
You don’t have to cut salt out to eat in a healthy way (8). That said, it is useful to be intentional with your choices as sodium hides in so many daily foods (2). Here are some tips that help you stay in a healthy interval.
Track your meals
“Food tracking helps you see tall sodium articles and see how different brands are compared,” says Sullivan (2). “It also makes you more aware of where sodium sneaks in – as in bread, sauces or spices you may not think twice. (2)”
Cook a little more
Cooking several meals at home is another game election, as fast food and restaurant meals may have over-the-top amounts of sodium (3). “Cooking at home allows you to check how much sodium you put in your meals and snacks, which will almost certainly be less than you would find in processed snacks, fast food and restaurant meals,” explains Sullivan (3).
Do not flavor salt
You can increase the taste of foods without only relying on salt (3). Try to flavor foods with fresh or dried herbs, a clamp of lemon or lime, garlic, vinegar, onion and umami-rich ingredients such as mushrooms or tomato paste.
Look for foods with lower sodium packed
“Many brands now offer opportunities for reduced sodium, and these little swaps can make a meaningful difference,” notes Sullivan (3). She suggests reading nutrition brands and looking for products with 140 mg or less sodium per day. Serving to help you stay within recommended sodium limits (9).
Frequently asked questions (frequently asked questions)
How much sodium is safe per day?
Most adults should aim for less than 2,300 mg per day. Day (3). Some people, like those with high blood pressure, can benefit from even less – 1,500 mg per day. Day (3).
Should I cut salt out completely?
No – your body needs sodium to function (8). Most people get more than enough through foods every day, so the key is to avoid taking up too large amounts (8).
Is pink Himalaya salt better for me?
People praise track minerals in the Himalayas salt, but the sodium content is almost the same as plain salt (8). And the mineral content is minuscule compared to what you get in nutritious plant food, such as fruits and vegetables (8). The question is not about, which is healthier – it’s about how much you consume in general (8).
Can I get too little sodium?
It is unlikely, but it can happen in extreme circumstances – say if you throw too much (8). When your body’s sodium levels fall too low – a condition called hyponatremia – it’s usually not because you didn’t eat enough sodium but because you took in too much water, which dilutes sodium in your bloodstream (4).
What foods are surprisingly high in sodium?
Bread, canned soup, salad dressings, grains, sauces and even some cute snacks can pack more sodium than you would expect (1). Always check the label (1).
The lower line
Sodium is essential to your health (8). But too much can tilt the balance in the wrong direction. Most of the sodium in our diets comes from heavily processed packed and restaurant foods – not the salt we add at home (2).
Tracking your meals with a tool like MyFitnessPal can help you see hidden sources of sodium and see how your intake stacks up (2). If you are on the high side, reading labels and choosing foods with lower sodium is a big step.
The post is sodium bad for you? Separation of myth from fact first appeared on the MyFitnessPal blog.