Table of ContentsView AllTable of ContentsSodium vs. SaltFunctionSodium in the DietHealth RisksTips to Reduce Sodium
Table of ContentsView All
View All
Table of Contents
Sodium vs. Salt
Function
Sodium in the Diet
Health Risks
Tips to Reduce Sodium
People often wonder if sodium is salt. Sodium and salt are not the same thing, but sodium is one component of table salt.
Sodium is an essential mineral that plays an important role in the body. Although it is important for optimal health, consuming too much has been linked to health problems includinghypertension(high blood pressure),cardiovascular disease, andkidney stones.
Sodium occurs naturally in some foods and different forms are added during cooking or manufacturing for flavor, texture, or as apreservative.
This article discusses the difference between sodium and salt, as well as the function of sodium in our body, the risks of too much sodium, and how to reduce sodium in your diet.
Verywell / Jessica Olah
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It’s a common misconception that “sodium” and “salt” are the same thing; in fact, the words are often used interchangeably. There are important differences between the two, however.
Although there are other types of salt, when people talk about salt in food, they’re usually referring to table salt. Table salt is the crystal-like chemical compoundsodium chloride.
“Sodium” refers to the essential mineral sodium, which is a component of sodium chloride. It plays an important role in certain physiologic functions and is essential for keeping body fluids balanced. The body doesn’t make sodium, so you have to obtain it from the foods you eat.
Besides sodium chloride, other substances that contain sodium are commonly found in food. Monosodium glutamate, for example, is a flavor enhancer that is often added to the food we eat. Sodium bicarbonate (baking soda) is added to baked goods to improve texture, and sodium nitrate is used as a preservative.
Table salt is made up of 40% sodium and 60% chloride.Table salt is the main source of sodium in most people’s diets.This is why nutritional guidelines recommend limiting salt. Other forms of sodium do contribute to your total intake, however.
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Too much ortoo little sodiumcan cause some of those bodily processes to malfunction. The body has mechanisms for monitoring how much sodium it’s taken in, and how much it needs to get rid of through urine.
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Sodium is naturally present in foods like celery, beets, and milk.It’s also added to many packaged foods during manufacturing—often in amounts that are considered too high. Restaurant meals and fast foods are also typically high in sodium.
In fact, most of the sodium we take in comes from eating packaged, processed, and restaurant foods—not from the salt we add to food when cooking or eating at the dinner table. Federal health agencies estimate that more than 70% of the sodium Americans take in is hidden in those processed or packaged foods.
As an added ingredient in packaged products, sodium is used for thickening, enhancing flavor, and preserving foods. It’s also used to prevent microbial growth that would cause food to spoil or make people get sick.
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Other potential sources of sodium include drinking water and certain medications, such as acetaminophen and antacids. If you’re concerned that your over-the-counter drug may factor in to your overall sodium intake, your healthcare provider will be able to tell you if any of the medicine you take is potentially problematic.
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Foods High in Sodium
More than 40% of the sodium Americans get comes from the following foods:
Other sources high in sodium include:
Consuming excessive amounts of sodium can be a risk factor forhigh blood pressurein some people, which can lead to serious health issues, such as heart disease and stroke.
To avoid those risks, experts recommend most healthy adults take inno more than 2,300 milligrams (mg) of sodium per day; 1,500 mg per day is even better.For some context, the Food and Drug Administration (FDA) estimates that the average American consumes about 3,400 mg of sodium per day—much more than is generally recommended.
Since most diets are too high in sodium, it’s important to pay attention to how much salt and added sodium are present in your food—especially in processed foods like pizza, deli meats, soups, salad dressings, and cheese. But as experts point out, you can’t always count on your taste buds to sound the alarm. Keep in mind that foods high in sodium don’t always taste salty, so watch out for sweet offenders like cereals and pastries too.
Tips to Reduce Sodium in Your Diet
There are many ways toreduce sodiumat the grocery store, at home, and when eating out:
A Word From Verywell
Roughly 90% of Americans ages 2 and older consume too much sodium and don’t even realize it, which can be bad for your health.It’s a good idea to check with your healthcare provider if you have any concerns about your sodium intake and how it may be affecting your health.
The FDA has been working with the food industry to gradually reduce sodium levels in food in the short and long term. While there’s no quick fix, federal regulators are aiming for a broad reduction in the next several years.
13 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.Medline Plus.Sodium in diet. Apr 23, 2018.Harvard T.C. Chan School of Public Health.Salt and sodium.Linus Pauling Institute: Micronutrient Information Center.Sodium (chloride).Medline Plus.Fluid and electrolyte balance. Oct 1, 2020.Medline Plus.Low blood sodium. Apr 8, 2019.Food and Drug Administration.Sodium in your diet. Apr 2, 2020.Centers for Disease Control and Prevention.About sodium and health.U.S. Department of Agriculture.FoodData Central.Health.gov.Dietary Guidelines for Americans 2105-2020.Centers for Disease Control and Prevention.Tips for reducing sodium intake.Food and Drug Administration.Eating too much salt? Ways to cut back…gradually. July 19, 2016.Food and Drug Administration.FDA issues draft guidance to food industry for voluntarily reducing sodium in processed and commercially prepared food. May 31, 2016.
13 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.Medline Plus.Sodium in diet. Apr 23, 2018.Harvard T.C. Chan School of Public Health.Salt and sodium.Linus Pauling Institute: Micronutrient Information Center.Sodium (chloride).Medline Plus.Fluid and electrolyte balance. Oct 1, 2020.Medline Plus.Low blood sodium. Apr 8, 2019.Food and Drug Administration.Sodium in your diet. Apr 2, 2020.Centers for Disease Control and Prevention.About sodium and health.U.S. Department of Agriculture.FoodData Central.Health.gov.Dietary Guidelines for Americans 2105-2020.Centers for Disease Control and Prevention.Tips for reducing sodium intake.Food and Drug Administration.Eating too much salt? Ways to cut back…gradually. July 19, 2016.Food and Drug Administration.FDA issues draft guidance to food industry for voluntarily reducing sodium in processed and commercially prepared food. May 31, 2016.
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.Medline Plus.Sodium in diet. Apr 23, 2018.Harvard T.C. Chan School of Public Health.Salt and sodium.Linus Pauling Institute: Micronutrient Information Center.Sodium (chloride).Medline Plus.Fluid and electrolyte balance. Oct 1, 2020.Medline Plus.Low blood sodium. Apr 8, 2019.Food and Drug Administration.Sodium in your diet. Apr 2, 2020.Centers for Disease Control and Prevention.About sodium and health.U.S. Department of Agriculture.FoodData Central.Health.gov.Dietary Guidelines for Americans 2105-2020.Centers for Disease Control and Prevention.Tips for reducing sodium intake.Food and Drug Administration.Eating too much salt? Ways to cut back…gradually. July 19, 2016.Food and Drug Administration.FDA issues draft guidance to food industry for voluntarily reducing sodium in processed and commercially prepared food. May 31, 2016.
U.S. Food and Drug Administration.Sodium in your diet.
Medline Plus.Sodium in diet. Apr 23, 2018.
Harvard T.C. Chan School of Public Health.Salt and sodium.
Linus Pauling Institute: Micronutrient Information Center.Sodium (chloride).
Medline Plus.Fluid and electrolyte balance. Oct 1, 2020.
Medline Plus.Low blood sodium. Apr 8, 2019.
Food and Drug Administration.Sodium in your diet. Apr 2, 2020.
Centers for Disease Control and Prevention.About sodium and health.
U.S. Department of Agriculture.FoodData Central.
Health.gov.Dietary Guidelines for Americans 2105-2020.
Centers for Disease Control and Prevention.Tips for reducing sodium intake.
Food and Drug Administration.Eating too much salt? Ways to cut back…gradually. July 19, 2016.
Food and Drug Administration.FDA issues draft guidance to food industry for voluntarily reducing sodium in processed and commercially prepared food. May 31, 2016.
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