foods-high-in-sodiumYour body needs sodium, regardless of what you’ve probably heard your whole life. Many “experts” have demonized this mineral because excess dietary sodium can lead to health issues, but the fact remains that without enough sodium your body’s systems will not operate as they should. Symptoms of low sodium, also called hyponatremia, include muscle spasms or cramps, frequent headaches, confusion, nausea, restlessness, loss of appetite, and irritability. [1] The body looks for sodium in the form of sodium chloride, or salt.

More Sodium Facts

Sodium is an alkali metal and always partnered with some other mineral, usually chloride. It’s in the Earth’s crust and carries the chemical symbol Na and atomic number 11. Unfortunately, the rise of processed foods has led to an excess of dietary sodium in the diets of many people who fail to eat enough natural foods. Many of these foods are loaded with salt. In fact, the majority of sodium found in the American diet comes from additives used to preserve, color or texturize processed foods[2] The result? Americans consume way more sodium than they need, which leads to high blood pressure and other serious health conditions. [3]

Foods High in Sodium

The following foods have high levels of sodium. If you’re trying to watch your sodium intake, these are a few of the common offenders you’ll want to avoid: [4]

Food Amount Range of Sodium Content (mg)
Breads, all types 1 ounce 95 – 210
Frozen pizza, plain cheese 4 ounces 450 – 1,200
Salad dressing, regular fat, all types 2 tablespoons 110 – 505
Salsa 2 tablespoons 150 – 240
Reconstituted tomato soup 8 ounces 700 – 1,260
Soy sauce 1 tablespoon 879
Instant ramen 1 serving 700 – 1000
Turkey breast, deli or pre-packaged luncheon meat 3 ounces 450 – 1,050
Tomato juice 8 ounces (~1 cup) 340 – 1,040
Cheeseburger, fast food restaurant 1 sandwich 710 – 1,690
Potato chips 1 ounce (28.4 grams) 120 – 180
Tortilla chips 1 ounce (28.4 grams) 105 – 160
Pretzels 1 ounce (28.4 grams) 290 – 560

How to Take Control of Your Sodium Intake

According to the Food and Drug Administration, the maximum sodium intake for a healthy adult is about 2,300 mg per day. Adults with high blood pressure should limit their intake to about 1,500 mg per day. [5] Children and elderly need even less, and ought speak with their physicians to determine how much they actually need to stay healthy.

Once you’ve determined how much sodium you should be consuming on a daily basis, it’s important to tailor your diet to accommodate. And, as you might imagine, one of the most effective ways to stay within your recommended sodium threshold is to cut out processed and pre-prepared foods and to focus on adding more natural foods into your diet. When you cook at home, don’t add table salt to your meals. Instead, flavor your food with organic, aromatic herbs and spices, such as rosemary, thyme, and oregano.

As mentioned before, overconsumption of sodium may lead to serious health conditions like high blood pressure. Excess sodium within the body can cause fluid retention and lead to heart failure, stroke, and a heightened risk of premature death. [3] Some research has even linked excess sodium to stomach cancer. [6] You can see why it’s important to keep your sodium intake at a healthy level.

Health Benefits of Different Salts

There are three forms in which natural dietary sodium occurs:

  1. Rock salt
  2. Crystal salt
  3. Sea salt

Table salt, on the other hand, is a completely different, processed type of salt. The additives in many table salts can even trigger addictive feelings in the brain! [7] The process for making table salt actually includes baking out many of the nutrients naturally found in the salt and replacing them with chemical alternatives like sodium silicoaluminate (a type of aluminum), sodium bicarbonate, anti-caking agents, and even potentially toxic amounts of potassium iodide. Enough preservatives like these – including fluoride, a neurotoxin – can lead to conditions like inflammation, hypertension, muscle cramps, nervous system disorders, and even damage to the liver, kidneys, and thyroid!

The sodium found in natural forms of salt, however, accompanies important minerals like iodine and other trace elements that support electrolyte balance, [8] as well as thyroid, brain, and muscle health. Natural sodium, however, like that found in sea salt or Himalayan Crystal salt, provides benefits that are not made available in salt products like processed sodium chloride. It’s also worth noting that some organic mineral supplements, such as MaryRuth can also be great sources of sodium if you aren’t getting enough through diet alone.

Maintaining the appropriate level of sodium in your body is critical to your health. How do you do it? Please share your experiences in the comments below.

References (8)
  1. Medline Plus. Hyponatremia. Last updated April 14, 2013.
  2. Gutiérrez OM. Sodium and phosphorus-based food additives: persistent but surmountable hurdles in the management of nutrition in chronic kidney disease. Advances in chronic kidney disease. 2013;20(2):150-156. doi:10.1053/j.ackd.2012.10.008.
  3. Harvard University T.H. Chan School of Public Health. (Salt and Sodium). The Nutrition Source.
  4. FDA. Health Facts (Sodium and Potassium).
  5. FDA. Lowering Salt in Your Diet. Last updated May 18, 2010.
  6. World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective. London; 2007.
  7. Morris MJ, Na ES, Johnson AK. Salt Craving: The Psychology of Pathogenic Sodium Intake. Physiol Behav. Author manuscript; available in PMC 2009 Aug 6. Published in final edited form as: Physiol Behav. 2008 Aug 6; 94(5): 709–721. Published online 2008 Apr 13. doi: 10.1016/j.physbeh.2008.04.008.
  8. Medline Plus. Fluid and Electrolyte Balance.

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10 thoughts on “Health Tips: Take Control of Your Daily Sodium Intake

  1. A new study suggests that treating high blood pressure, cutting down on salt intake and eliminating trans fats from people’s diets could prevent nearly 100 million people from prematurely dying due to heart issues. This study, published in the journal Circulation, is estimating that these three interventions could significantly reduce the number of people dying from cardiovascular…


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