What Are the Risks of a High-Sodium Diet?

Table salt is made up of sodium and chloride, which is why it's sometimes referred to as sodium chloride. It's a mineral mainly found in ocean water and used for seasoning and preserving food. Sodium is an electrolyte that helps the body balance fluids, maintains muscle and nerve function, and is even involved in keeping a healthy blood pressure.

But populations around the world are consuming too much sodium, and it’s contributing to chronic disease. In fact, the World Health Organization (WHO) called on governments to set policies to help with sodium reduction.

But why does a teaspoon or so of salt each day matter so much? Read on to learn more about what sodium does to your body and ways to cut back.

What happens when you eat too much sodium?

Sodium pulls water into the blood vessels, which increases the volume inside the vessels and adds pressure.

That pressure is what healthcare providers are measuring when they check your blood pressure. A blood pressure measurement is the pressure in your vessels when your heart beats (systolic blood pressure) and between heartbeats (diastolic blood pressure). A healthy blood pressure is considered to be less than 120 (systolic) over 80 (diastolic).

But most Americans consume almost double the amount needed, which can lead to chronic health conditions like hypertension, the clinical term for high blood pressure. Having high blood pressure increases your risk for:

• Heart disease

• Stroke

• Kidney disease

• Eye damage

• Death

Too much sodium can also cause calcium loss, as when sodium leaves the body, it takes calcium along with it. Because calcium is important for bone strength, too much can lead to weak bones and osteoporosis. High levels of calcium in the urine can also lead to the development of kidney stones.

What’s more, high-sodium diets have been linked to stomach cancer. 

What are the short-term effects of eating too much sodium?

You might notice some bloating after a very salty meal. This is because when you eat a meal high in sodium, your body holds onto all the liquid in an attempt to correct your body’s fluid balance. As this fluid increases, your body continues retaining sodium and fluid while expelling more sodium in the urine. The best way to fight this bloat is to drink more plain water. 

You also might feel intensely thirsty after eating a lot of salt — this is another way of your body telling you to drink more water. If you don’t consume enough water following a salty meal, your sodium levels can get dangerously high, resulting in hypernatremia (though this is rare). Hypernatremia can cause rapid breathing and sleeping difficulty, and, in severe cases, brain swelling.  

What is a safe amount of sodium to eat?

American adults average 3,400 mg of sodium per day, yet the US Dietary Guidelines suggest a maximum of 2,300 mg of sodium per day for people over age 14. That’s about 0.5 tsp. 

It’s easy to eat more than this without knowing. For example, even a simple turkey sandwich can pack about 973 mg of sodium:

• 2 slices white bread: 480 mg 

• 1 slice of cheddar cheese: 150 mg

• 2 slices of turkey lunchmeat: 288 mg

• 1 teaspoon yellow mustard: 55 mg

It’s especially important to limit your sodium intake if you’ve been diagnosed with hypertension or you are at risk of developing it. Aim for closer to 1,500 mg per day, or 0.3 tsp. 

Talk to your healthcare provider about how much sodium is safe for you, particularly if you have kidney disease, hypertension, or have a history of heart disease.

Quiz: Am I at risk for high blood pressure?

What foods are high in sodium?

Sodium is naturally in meat, seafood, and dairy products. But about 70% of sodium consumption comes from packaged foods or restaurant meals. Even though bread and cereal products don’t taste particularly salty, they are the biggest contributors to sodium consumption.

The six saltiest foods include:

• Bread

• Pizza

• Sandwiches

• Cold cuts/luncheon meats

• Soup

• Burritos or tacos

What are some tips for cutting down on sodium?

Cutting back on sodium is hard, especially because of how it improves the taste of foods. Some evidence, however, shows that as people cut back on sodium, they begin to enjoy the taste of less salty foods. Here are several ways to start reducing the sodium in your diet:

• Incorporate elements of the DASH (dietary approaches to stop hypertension) diet, such as focusing on fruits, vegetables, and whole grains.

• Choose low-salt canned goods when available.

• Rinse salt from canned tuna, cottage cheese, and beans.

• Pick unsalted nuts.

• Buy fresh or frozen fruits and vegetables without added sauces.

• Ask for restaurant foods to be prepared with low sodium.

• Read labels. And keep in mind, 20% of the daily value of sodium per serving is considered high by the FDA.

• Try adding salt-free herbs and spices to dishes. Swap onion or garlic salt for diced onion or minced garlic.

• Experiment with salt alternatives like lemon salt or potassium sodium.

• Cook meals from scratch at home, so you can control the amount of salt added.

Can eating more potassium help my blood pressure?

Potassium is an electrolyte that works with sodium to regulate fluids, electrolytes, and blood pressure. If you have high blood pressure, eating potassium can help reduce it.

Get potassium from:

• Dried fruit, like apricots, raisins, and prunes

• Fruit, especially bananas and avocado

• Vegetables, like broccoli and spinach

• Sweet potatoes and potatoes

• Beans and lentils

• Nuts, especially pistachios 

Why trust our experts?

Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

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