- Too much sodium can cause high blood pressure, increasing your risk of stroke and heart attack.
- The recommended limit for salt is 2,300 mg/day for healthy adults or 1,500 mg/day for people with high blood pressure.
- Sodium is mostly found in convenience foods, so it’s important to limit intake whenever possible.
Salt is the unsung hero of the culinary world—but it’s often labeled as the villain of heart health. You’ve probably heard that too much salt can raise blood pressure, leaving you to wonder: is any amount of salt good for me? “While salt often gets a bad reputation, it’s important to understand that sodium, a component of salt, is an essential nutrient,” says Jorge Rojas Zamalloa, M.D., a cardiologist. “In the body, sodium plays a vital role in maintaining the proper balance of fluids, transmitting nerve impulses and influencing the contraction and relaxation of muscles, including the heart.”
In our diet, salt not only enhances flavor but also acts as a preservative—one reason it shows up in high amounts in shelf-stable foods and premade foods. The problem? Most Americans consume nearly 1.4 times the recommended daily limit, putting extra strain on their hearts by driving up blood pressure. To break down salt’s role in health, we reviewed the latest research and spoke with experts about how salt affects blood pressure, how much your body really needs and practical tips for keeping your intake in check.
Why Salt Affects Your Blood Pressure
“Salt isn’t bad—in fact, it’s essential in small amounts,” says Grace Derocha, RDN, CDCES, a registered dietitian nutritionist. “Sodium, one of the main components of salt, helps regulate fluid balance, allows nerves to send signals and supports muscle contractions—even your heartbeat.” Emerging research suggests salt may also play a role in metabolic health and energy balance.
Ideal salt intake is a bit of a Goldilocks scenario: not too much and not too little—just the right amount. The trouble is, most people lean heavily toward too much. “Too much salt makes your body hold on to water, which increases the volume of blood flowing through your arteries, similar to turning up the pressure in a garden hose. That extra pressure strains your heart and blood vessels, raising the risk of heart disease and stroke,” explains Veronica Rouse, RD, a dietitian specializing in heart health.
Over time, this can lead to serious health concerns. “Consistently high blood pressure, or hypertension, is a silent but powerful driver of heart attacks, strokes, heart failure and kidney disease,” adds Zamalloa.
Too little salt can swing the pendulum the other way, leading to low blood pressure. This often shows up as lightheadedness or dizziness, and in rare cases, complications related to low sodium levels. Still, it’s far less common than high blood pressure that comes from eating too much salt.
How Much Do You Need?
The Dietary Guidelines for Americans recommend that most healthy adults limit sodium intake to no more than 2,300 milligrams per day—about 1 teaspoon of salt. Yet, the average American consumes around 3,300 mg of sodium daily, far exceeding this limit.
For people with high blood pressure, kidney disease and type 2 diabetes, the recommended limit is even lower. “For management of hypertension, lowering sodium further to around 1,500 mg per day has been shown to significantly reduce blood pressure and cardiovascular risk,” says Rouse.,
Tips to Reduce Your Salt Intake
Most of the sodium in our diets comes from fast food and processed foods—not from the saltshaker. Here are expert-backed tips to help you cut back on salt.
- Start Cooking More at Home. Preparing a few more meals at home each week will help you naturally reduce sodium intake and also gives you control over how much salt goes into your food.
- Look for Hidden Sources of Sodium. Sodium hides in foods you might not expect, like breads, cereals, condiments, deli meats, canned soups and sauces, warns Derocha. Condiments like ketchup, barbecue sauce, soy sauce and salad dressings are particularly high in sodium. Pickled, brined or fermented items, such as pickled veggies, olives, sauerkraut and certain cheeses, are also common culprits.
- Read Labels Carefully. Make it a habit to read the Nutrition Facts panel on your food items. Pay attention to the serving size and the number of servings per container, which many people overlook. A food may seem low in sodium until you factor in the serving size, the servings per container and how much you actually eat.
- Boost Flavor Without Salt. Jones recommends enhancing flavor with fresh or dried herbs and spices, lemon, lime, vinegar and salt-free seasoning blends.
- Buy No-Salt-Added Canned Foods. Canned beans and vegetables can be nutritious, but many are high in salt. Whenever possible, choose no-salt-added varieties. If that’s not an option, rinse canned beans and vegetables in a colander—a simple step that can reduce sodium by up to 40%, says Derocha.
- Load up on Potassium-Rich Foods. Potassium helps to counteract the effects of sodium, making it an important part of a heart-healthy diet. Good sources include leafy greens, root vegetables, legumes and fruits like bananas, oranges and avocados.
- Stay Hydrated. Drinking enough water helps your body maintain a healthy sodium balance, says Derocha.
- Break a Sweat. Since sweat contains sodium, getting in a good workout can help your body manage sodium levels. Plus, regular exercise is a proven way to support healthy blood pressure and improve heart health.
If you suspect you have high blood pressure or have a family history of it, it’s important to work closely with a health care provider and keep track of your numbers—early detection is key for keeping it under control.
Meal Plan to Try
7-Day Low-Sodium Diet Meal Plan, Created by a Dietitian
Our Expert Take
“Being mindful of your salt intake is one of the most important lifestyle choices you can make for your heart,” says Zamalloa. While some salt is essential for fluid and electrolyte balance, too much can raise blood pressure and harm your health. Most healthy adults need no more than 2,300 mg of sodium per day, while people with high blood pressure, diabetes or kidney disease should aim for a maximum of 1,500 mg per day.
To reduce your salt intake, try preparing more meals at home, reading labels carefully, loading up on potassium-rich foods, staying hydrated and being active daily. For ongoing heart health, regularly monitor your blood pressure and consult a health care provider if you have a family history of high blood pressure and heart disease.
Frequently Asked Questions
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Can eating salt make your blood pressure go up?
Eating too much salt can raise your blood pressure, particularly if it’s a regular part of your diet.
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What are the symptoms of too much salt?
Symptoms of consuming too much salt may include a rise in blood pressure, excessive thirst, fluid retention, frequent urination and headaches.
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Can drinking water lower blood pressure?
Dehydration can reduce blood volume, which may affect blood pressure. Staying hydrated helps your body maintain fluid balance and healthy sodium levels.
