Sodium has several functions in the food supply. Various forms of sodium, including sodium chloride or salt, are used as preservatives to inhibit the growth of food-borne pathogens (especially in luncheon meats, fermented foods, salad dressings, and cheese products). Sodium is also an essential nutrient used to modify flavor, plus it binds ingredients, enhances color, and serves as a stabilizer.  Sodium is an essential nutrient, but very little is needed in the diet.

Where’s the salt?

Sodium can come from natural sources or be added to foods. Most foods in their natural state contain some sodium. However, the majority (up to 75 percent) of sodium that Americans consume comes from sodium added to processed foods by manufacturers. While some of this sodium is added to foods for safety reasons – the amount of salt added to processed foods is clearly above and beyond what is required for safety and function of the food supply.

Major food sources of sodium include:

• Tomato sauce
• Soups
• Condiments,
• Canned foods
• Prepared mixes

Call it what you will

When you buy prepared and packaged foods, read the labels. You can tell the sodium content by looking at the Nutrition Facts panel of a food. Listed are the amount for sodium, in milligrams (mg), and the “% Daily Value.” Also read the ingredient list to watch for the words "soda" (referring to sodium bicarbonate, or baking soda), "sodium" and the symbol "Na" to see if the product contains sodium.

• 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 sodium – usual sodium level is reduced by 25 percent 
• Unsalted, no salt added or without added salt – made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself

The U.S. Food and Drug Administration and U.S. Department of Agriculture state that an individual food that has the claim "healthy" must not exceed 480 mg sodium per reference amount. "Meal type" products must not exceed 600 mg sodium per labeled serving size.

Sodium equivalents

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 your diet

High-sodium diets are linked to an increase in blood pressure and a higher risk for heart disease and stroke. Reducing the amount of sodium you consume can help lower high blood pressure or prevent it from developing in the first place. Keeping your blood pressure at healthy levels is important, because high blood pressure can lead to heart attacks or stroke.

The American Heart Association recommends that you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium per day.

Reducing sodium in our food supply

Americans on average consume 3,436 mg sodium daily. Many experts now believe that lowering daily consumption to no more than 1,500 mg of sodium daily would be an effective way to prevent or lower high blood pressure. However, the amount of sodium and salt used in the U.S. food supply makes this goal difficult to achieve for most Americans.

The American Heart Association is working with federal agencies to identify strategies to reduce the amount of sodium in the food supply.  The association is encouraging food manufacturers and restaurants to reduce the amount of sodium in foods by 50 percent over a 10-year period. Over the next three years, the association will focus on helping Americans lower the amount of sodium they consume via three strategies:

• reducing the amount of sodium in the food supply,
• making more healthy foods available (e.g., more fruits and vegetables); and
• providing consumers with education and decision-making tools to make better choices. 

We know that sodium is an acquired taste. As consumers take steps to reduce sodium in their diets, they will appreciate foods for their true flavor, and their taste sensitivities will adapt. It takes about 8–12 weeks for a shift in taste preference in most people.

Tips for reducing sodium in the diet

• Choose fresh, frozen or canned food items without added salts.
• Select unsalted nuts or seeds, dried beans, peas and lentils.
• Limit salty snacks like chips and pretzels.
• Avoid adding salt and canned vegetables to homemade dishes.
• Select unsalted, lower sodium, fat-free broths, bouillons or soups.
• Select fat-free or low-fat milk, low-sodium, low-fat cheeses and low-fat yogurt.
• Learn to use spices and herbs to enhance the taste of your food.  Most spices naturally contain very small amounts of sodium.
• Add fresh lemon juice instead of salt to fish and vegetables.
• Specify how you want your food prepared when dining out. Ask for your dish to be prepared without salt.
• Don’t use the salt shaker. Use the pepper shaker or mill.