Table of ContentsView AllTable of ContentsCommon FoodsRisksHigh-Sodium Food Swaps
Table of ContentsView All
View All
Table of Contents
Common Foods
Risks
High-Sodium Food Swaps
Even if you never reach for the salt shaker, you probably eat moresodiumthan you realize. More than 70% of the sodium in our diets comes from packaged and prepared foods.Foods high in sodium include everyday favorites like pizza, breads, and sandwich meats.
A single teaspoon of table salt has about 2,400 milligrams (mg) of sodium. According to federal guidelines, most healthy adults should consume less than 2,300 mg daily.A healthcare provider may recommend even less if you have certain health conditions, such as high blood pressure (hypertension).
This article lists common foods high in sodium, the potential health risks, and some low or no sodium substitutions.
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Common Foods High in Sodium
Some of the sodium in your diet probably comes fromadding saltas you cook or shaking it onto your food as you eat. But you likely get much more salt from packaged, processed, and restaurant foods.
In the United States, more than 40% of our daily sodium intake comes from these 10 types of foods:
Other foods high in sodium include:
Sodium occurs naturally in many unprocessed foods but in small amounts that don’t add much to your total sodium intake. Foods with natural sodium includecelery,beets, and milk.
Risks of Eating Too Many High-Sodium Foods
Sodium is an essential nutrient, so youneed somein your diet. However, the kidneys have difficulty keeping up with excess sodium, which makes youretain water. More water and higher blood volume put extra pressure on blood vessels and make the heart work harder. Over time, too much sodium may contribute to:
A healthcare provider can order asodium blood testto determine your blood sodium levels.
Eating too much salt may influencemetabolismand energy balance.There’s an association between high salt intake and new development ofmetabolic syndromein the general population.Metabolic syndrome involves having three or more of these conditions:Abdominal obesityHigh blood pressureHigh blood sugarHigh bloodtriglyceridesLow levels ofhigh-density lipoprotein (HDL) cholesterol(“good” cholesterol)Metabolic syndrome increases the risks of heart disease,stroke, anddiabetes.
Eating too much salt may influencemetabolismand energy balance.There’s an association between high salt intake and new development ofmetabolic syndromein the general population.Metabolic syndrome involves having three or more of these conditions:
Metabolic syndrome increases the risks of heart disease,stroke, anddiabetes.
Swaps for High Sodium Foods
You might want to save prepackaged and restaurant meals for the occasional splurge to cut down on sodium. It’s much easier to use less salt when preparing meals at home.
High-Sodium Food SwapsSwap …For …Salt shakerNo-salt seasoning blends, citrus, herbs, and spicesCanned vegetablesFresh, frozen, or canned (no-salt-added) vegetables, or rinse and drain canned veggiesCured, salted, smoked meatFresh, lean meat, poultry, fish, or porkNuts, seeds, chips, and pretzelsLow-sodium or no-salt-added snacksRegular condiments (ketchup and mustard)Reduced-sodium varieties or use lessBottled salad dressingsOlive oil and vinegar with optional herbs and spicesRegular breadsLower-sodium breads or lettuce wraps for sandwichesBreakfast bagels, muffins, and other bread productsLow-salt oatmeal or eat a smaller portion of bread productsSandwiches made with cold cuts and cured deli meatsSandwiches made with fresh, sliced turkey or chicken breast, beef, and add-ons such as tomato, avocado, and lettuceCanned soupsHomemade or low-sodium soupsFrozen or take-out pizzaHomemade or swap meat for veggies and go easy on the cheese or try cauliflower crustTake-out chickenChicken prepared at homeFlavored rice mixesPlain, dry rice you can season yourselfPrepackaged salsaHomemade salsaSummaryWe all need sodium, but most people consume too much. You may not be aware that you’re eating so much sodium because we get most of it from packaged and restaurant foods. Breads, processed meats, and sandwiches are major culprits.Too much sodium can raise the risk of high blood pressure, stroke, and heart attack. It may also contribute to obesity, diabetes, and heart disease. You can probably cut way back on sodium if you keep prepackaged and restaurant foods to a minimum. Check labels to find low-sodium or no-sodium-added foods. And you swap high-sodium foods for healthier versions when possible.
Summary
We all need sodium, but most people consume too much. You may not be aware that you’re eating so much sodium because we get most of it from packaged and restaurant foods. Breads, processed meats, and sandwiches are major culprits.
Too much sodium can raise the risk of high blood pressure, stroke, and heart attack. It may also contribute to obesity, diabetes, and heart disease. You can probably cut way back on sodium if you keep prepackaged and restaurant foods to a minimum. Check labels to find low-sodium or no-sodium-added foods. And you swap high-sodium foods for healthier versions when possible.
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Food and Drug Administration.Sodium in your diet.Centers for Disease Control and Prevention.About sodium and health.Jachimowicz-Rogowska K, Winiarska-Mieczan A.Initiatives to reduce the content of sodium in food products and meals and improve the population’s health.Nutrients. 2023;15(10):2393. doi:10.3390/nu15102393UCSF Health.Guidelines for a low sodium diet.American Heart Association.Sodium sources: Where does all that sodium come from?Harvard T.H. Chan School of Public Health.Salt and sodium.Wu Q, Burley G, Li L, Lin S, Shi Y.The role of dietary salt in metabolism and energy balance: Insights beyond cardiovascular disease.Diabetes Obesity Metabolism. 2023;25(5):1147-1161. doi:10.1111/dom.14980Takase H, Machii M, Nonaka D, et al.Excessive salt intake is a significant predictor for future development of metabolic syndrome in the general population.European Heart Journal.2020;41(Supplement_2):ehaa946.3058. doi:10.1093/ehjci/ehaa946.3058National Heart, Lung, and Blood Institute.What is metabolic syndrome?Additional ReadingCenters for Disease Control and Prevention.Tips for reducing sodium intake.Harvard Health.Simple swaps to eat less salt.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Food and Drug Administration.Sodium in your diet.Centers for Disease Control and Prevention.About sodium and health.Jachimowicz-Rogowska K, Winiarska-Mieczan A.Initiatives to reduce the content of sodium in food products and meals and improve the population’s health.Nutrients. 2023;15(10):2393. doi:10.3390/nu15102393UCSF Health.Guidelines for a low sodium diet.American Heart Association.Sodium sources: Where does all that sodium come from?Harvard T.H. Chan School of Public Health.Salt and sodium.Wu Q, Burley G, Li L, Lin S, Shi Y.The role of dietary salt in metabolism and energy balance: Insights beyond cardiovascular disease.Diabetes Obesity Metabolism. 2023;25(5):1147-1161. doi:10.1111/dom.14980Takase H, Machii M, Nonaka D, et al.Excessive salt intake is a significant predictor for future development of metabolic syndrome in the general population.European Heart Journal.2020;41(Supplement_2):ehaa946.3058. doi:10.1093/ehjci/ehaa946.3058National Heart, Lung, and Blood Institute.What is metabolic syndrome?Additional ReadingCenters for Disease Control and Prevention.Tips for reducing sodium intake.Harvard Health.Simple swaps to eat less salt.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Food and Drug Administration.Sodium in your diet.Centers for Disease Control and Prevention.About sodium and health.Jachimowicz-Rogowska K, Winiarska-Mieczan A.Initiatives to reduce the content of sodium in food products and meals and improve the population’s health.Nutrients. 2023;15(10):2393. doi:10.3390/nu15102393UCSF Health.Guidelines for a low sodium diet.American Heart Association.Sodium sources: Where does all that sodium come from?Harvard T.H. Chan School of Public Health.Salt and sodium.Wu Q, Burley G, Li L, Lin S, Shi Y.The role of dietary salt in metabolism and energy balance: Insights beyond cardiovascular disease.Diabetes Obesity Metabolism. 2023;25(5):1147-1161. doi:10.1111/dom.14980Takase H, Machii M, Nonaka D, et al.Excessive salt intake is a significant predictor for future development of metabolic syndrome in the general population.European Heart Journal.2020;41(Supplement_2):ehaa946.3058. doi:10.1093/ehjci/ehaa946.3058National Heart, Lung, and Blood Institute.What is metabolic syndrome?
U.S. Food and Drug Administration.Sodium in your diet.
Centers for Disease Control and Prevention.About sodium and health.
Jachimowicz-Rogowska K, Winiarska-Mieczan A.Initiatives to reduce the content of sodium in food products and meals and improve the population’s health.Nutrients. 2023;15(10):2393. doi:10.3390/nu15102393
UCSF Health.Guidelines for a low sodium diet.
American Heart Association.Sodium sources: Where does all that sodium come from?
Harvard T.H. Chan School of Public Health.Salt and sodium.
Wu Q, Burley G, Li L, Lin S, Shi Y.The role of dietary salt in metabolism and energy balance: Insights beyond cardiovascular disease.Diabetes Obesity Metabolism. 2023;25(5):1147-1161. doi:10.1111/dom.14980
Takase H, Machii M, Nonaka D, et al.Excessive salt intake is a significant predictor for future development of metabolic syndrome in the general population.European Heart Journal.2020;41(Supplement_2):ehaa946.3058. doi:10.1093/ehjci/ehaa946.3058
National Heart, Lung, and Blood Institute.What is metabolic syndrome?
Centers for Disease Control and Prevention.Tips for reducing sodium intake.Harvard Health.Simple swaps to eat less salt.
Centers for Disease Control and Prevention.Tips for reducing sodium intake.
Harvard Health.Simple swaps to eat less salt.
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