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While the Dietary Guidelines for Americans recommend consuming less than 2,300 mg of sodium a day, most people actually consume an average of 3,400 mg daily.
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The best way to lower your salt intake is to cut way back on processed foods, such as canned soup and processed cheeses.
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If you consistently consume too much sodium, that can lead to high blood pressure, which in turn can increase your risk for heart disease and stroke.
You’ve probably heard that you should reduce the amount of sodium you consume. But if you haven’t yet taken steps to do so, it might be time to start thinking about how much sodium is in your diet, and how it’s affecting your blood pressure.
“Sodium acts like a sponge in your body,” says Antoinette Kruger, MS, RD, LD, a registered dietitian at Providence Portland Medical Center. “When you consume excess sodium, you will retain more fluid in your bloodstream. This extra fluid increases the volume of blood, creating more resistance for your heart to pump your blood through your blood vessels. This increased resistance has a hypertensive effect, raising your blood pressure.”
High blood pressure can cause serious damage to your heart and blood vessels, increasing your risk of heart attack and stroke. So, while lowering your sodium intake may sound daunting, it’s necessary for your health.
Ways to reduce your sodium
Americans eat a lot of salt, according to the Centers for Disease Control and Prevention (CDC). Although the Dietary Guidelines for Americans recommend consuming less than 2,300 mg of sodium a day, most people actually consume an average of 3,400 mg daily.
According to Kruger, much of the sodium in your diet likely comes from ultra-processed, convenient options. “In general, you should aim to eat a heart-healthy diet, which includes veggies, fruit, whole grains, beans/lentils, nuts/seeds and lean protein foods,” she says. “A diet such as DASH (Dietary Approaches to Stop Hypertension) can help lower blood pressure.”
If you need to reduce your sodium intake, you can start by taking the following steps:
- Opt for low-salt deli meats or cook your own meat.
- Instead of salty snacks such as potato chips, crackers, pretzels and pastries, snack on fruits, vegetables, unsalted nuts and seeds, or unsalted tortilla chips. Kruger suggests that you try Lesser Salt Harvest Snaps for a low-sodium, crunchy snack with fiber and protein.
- Choose natural cheeses over processed ones — and remember, just a little cheese goes a long way for flavor. Swiss cheese is a good low-sodium choice.
- Make homemade soups instead of eating canned soups.
- Buy low-sodium canned beans, meat and fish. Always drain and rinse them before eating.
- Choose fresh or frozen veggies instead of canned ones (or rinse the canned options before cooking).
- Try making your own salad dressings and sauces instead of using store-bought ones.
- Experiment with flavors — using a little table salt in home cooking is usually okay. And be sure to include a variety of other flavors too, such as herbs, spices, citrus, vinegar, garlic or pepper to bring foods alive with flavor.
- If you are dining out, view the nutrition information online to help you make the best choices.
- Be an informed shopper by reading the nutrition facts and food labels on packaged foods. A low-sodium food has less than 150 mg per serving, or less than 650 mg per meal. Look for foods with less than 5% daily value (DV) for sodium. A high-sodium food is considered more than 20% of the daily value per serving.
Why you still need sodium
While reducing sodium intake to about 2300 mg or fewer per day is the general guideline, that doesn't mean you should cut out all sodium. Sodium is an essential nutrient, and you need some of it in your eating plan to maintain homeostasis and fluid balance.
“Consuming too little sodium can lead to hypotension or low blood pressure, muscle cramps, dehydration, and at extremely low levels, confusion, seizures and potentially serious health issues,” says Kruger. “It’s important to consume moderate amounts of sodium to maintain our homeostasis.”
How you can affect your blood pressure
Let’s say you’ve made some or all of the changes above, and you still haven’t noticed a change in your blood pressure. What should you do?
While many people may need medications to keep their blood pressure in a safe range, Kruger says positive lifestyle behaviors are also important. Lifestyle behaviors, such as stress management & increasing physical activity, not only help lower blood pressure but can also improve overall health and well-being. As always, consult your healthcare provider before making any major changes to your diet or health routine.
“The effect of a lower sodium diet will be different from person to person depending on a variety of factors,” says Kruger. “However, we know from randomized control trials that following a low-sodium diet can effectively lower blood pressure within one week for most individuals. While changes can happen quickly, a long-term commitment to reducing sodium is crucial for sustained blood pressure control and heart health. This can be done by making small, gradual changes over time. Thankfully, taste buds adjust in about two to three weeks, making it easier to enjoy a low-sodium diet long term!”
Managing stress can also help lower blood pressure. Some healthy ways to manage stress include:
- Spending time outdoors
- Doing things that you enjoy
- Spending time with loved ones
- Taking time for meditation or breath work in your day
- Getting good quality sleep, aiming for at least 7 hours per night
Exercise can also play an important role in stress management and blood pressure management. Engaging in aerobic exercise for 30 minutes, 5 days per week and strength training 2-3 times per week has been shown to prevent and treat high blood pressure. Remember to start slow with activities that are safe for you and gradually increase your activity over time for the most sustainable results.
While following a low sodium, heart healthy diet is beneficial, it is also important to think about our beverage choices. Caffeine and alcohol consumption should be discussed with your primary care provider and consumed in limited amounts. The American Heart Association suggests hibiscus tea, pomegranate juice, beetroot juice and cocoa as antihypertensive beverages.
If you’re concerned about your long-term blood pressure, work closely with your primary care provider. You may need a plan that includes medications as well as lifestyle and diet adjustments.
Contributing caregivers
Antoinette Kruger, MS, RD, LD, is a registered dietitian at Providence Portland Medical Center.
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Related resources
Hypertension: Why it’s known as the silent killer
Your comprehensive guide to heart health
Providence Heart Guide (includes heart healthy recipes)
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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