How much sodium should someone with high blood pressure have per day? A Complete Guide

December 29, 2025 •

4 min read

With the average American consuming over 3,400mg of sodium daily, far exceeding official recommendations, knowing how much sodium should someone with high blood pressure have per day is crucial for managing their condition effectively. Adopting a low-sodium diet can significantly lower blood pressure and reduce cardiovascular risk.

Quick Summary

Individuals with hypertension should ideally consume less than 1,500mg of sodium daily, with a maximum limit of 2,300mg. This involves avoiding processed and restaurant foods, reading nutrition labels carefully, and using natural flavorings instead of salt.

Key Points

Ideal Limit: Individuals with high blood pressure should aim for an ideal sodium intake of no more than 1,500mg per day, as recommended by the American Heart Association.
Upper Limit: The general maximum daily recommendation for sodium is 2,300mg, but a lower amount is more beneficial for those with hypertension.
Hidden Sources: Over 70% of the sodium in the average diet comes from packaged, prepared, and restaurant foods, not from the salt shaker.
Read Labels: Learning to read and compare food labels for sodium content is critical for managing intake effectively.
Flavor Alternatives: Instead of salt, use herbs, spices, lemon juice, or vinegar to add flavor to your meals.
Long-Term Benefits: Reducing sodium can significantly lower blood pressure, which in turn decreases the risk of heart disease, stroke, and kidney disease.

Understanding the Link Between Sodium and Blood Pressure

For most people with high blood pressure, reducing sodium intake is one of the most effective strategies for management. Excess sodium causes the body to retain fluid, which increases blood volume and puts extra strain on blood vessels and the heart. This sustained pressure can lead to high blood pressure, increasing the risk of serious health issues like heart attack, stroke, and kidney disease over time. While sodium is an essential nutrient for basic bodily functions, the amount needed is small—often less than 500 mg per day—and most people in industrialized countries consume far more than is necessary.

The Recommended Daily Sodium Intake for Hypertension

Major health organizations provide clear guidelines for sodium intake, with stricter limits for those with high blood pressure:

The Ideal vs. Upper Limit

The American Heart Association (AHA) recommends a maximum daily intake of 2,300 milligrams (mg) of sodium for the general population, which is roughly equivalent to a single teaspoon of salt. However, for most adults, especially those with high blood pressure, the AHA and other health experts, including the Mayo Clinic, advise an ideal limit of no more than 1,500 mg per day. Even a modest reduction of 1,000 mg per day can result in improved blood pressure readings and better heart health. Consulting with a healthcare provider is essential to determine the best sodium target for your specific needs.

Where Does All That Sodium Come From?

Contrary to popular belief, most dietary sodium doesn't come from the salt shaker. An estimated 70% or more comes from packaged, prepared, and restaurant foods. Understanding these hidden sources is key to effective reduction.

Common High-Sodium Culinary Culprits

Processed Meats: Bacon, ham, deli meats, and sausage are notoriously high in sodium due to curing and preserving processes.
Canned and Packaged Foods: Many canned vegetables, soups, and ready-to-eat meals contain excessive sodium for preservation and flavor.
Breads and Baked Goods: While they don't taste salty, sodium is a common ingredient in many bread and baked goods.
Condiments and Sauces: Soy sauce, ketchup, barbecue sauce, and salad dressings can significantly contribute to your daily intake.
Restaurant and Fast Food: Meals prepared outside the home are often loaded with salt to enhance flavor.

Simple Strategies for Reducing Your Sodium Intake

Making small, consistent changes can lead to a significant drop in your daily sodium consumption. Here are some actionable tips:

Read Food Labels: Become a label-reading detective. Compare brands and choose options marked “low sodium,” “reduced sodium,” or “no salt added”. Remember that “reduced sodium” only means 25% less than the original, which might still be too high.
Cook at Home More Often: Preparing your own meals gives you complete control over the ingredients. Use fresh, whole foods that are naturally low in sodium, like fruits, vegetables, and lean meats.
Taste Before You Season: Get into the habit of tasting your food before reaching for the salt shaker. You may find it doesn't need any additional salt.
Experiment with Alternatives: Instead of salt, use a variety of herbs, spices, citrus juice (lemon, lime), vinegar, garlic, or onion to flavor your dishes. Your palate will adjust over time.
Rinse Canned Foods: If you must use canned beans or vegetables, rinse them thoroughly under running water to wash away some of the sodium.
Choose Fresh Over Cured: Opt for fresh cuts of meat and fish rather than cured, smoked, or brined versions.

Sodium Comparison: Fresh vs. Processed Foods


Food Item	Typical Processed Version (Sodium per Serving)	Fresh/Unprocessed Version (Sodium per Serving)
Canned Chicken Noodle Soup	600-900 mg	Homemade Soup (using low-sodium broth and fresh ingredients): <200 mg
Deli Turkey (2 oz)	450-600 mg	Fresh Roasted Turkey Breast (2 oz): ~50 mg
Canned Green Beans (1/2 cup)	300-400 mg	Fresh or Frozen Green Beans (1/2 cup): <10 mg
Frozen Dinner	600-1,200 mg	Home-Cooked Meal (Salmon, Brown Rice, Vegetables): <300 mg
Breakfast Cereal	180-300 mg	Oatmeal (Unsweetened, Plain): 0 mg

Conclusion: Making a Lasting Change

Managing high blood pressure is a long-term commitment, and reducing sodium intake is a cornerstone of this effort. The journey may take time, but the benefits for your cardiovascular health are substantial and proven. Start by making gradual changes, such as cooking more at home, reading food labels conscientiously, and using flavorful, salt-free seasonings. Over time, your palate will adapt, and you'll appreciate the natural flavors of food more fully. By aiming for the ideal 1,500 mg daily limit and making these positive dietary shifts, you can take a powerful step towards better health and a lower blood pressure.

For more information on reducing sodium and adopting a heart-healthy diet, explore resources from authoritative sources such as the National Heart, Lung, and Blood Institute (NHLBI), which offers guidance on the Dietary Approaches to Stop Hypertension (DASH) eating plan.

Frequently Asked Questions

Studies show that reducing salt intake can lead to a drop in blood pressure within just one week for some individuals. The benefits often increase over time with consistent dietary changes.

No. While often perceived as a healthier option, sea salt and table salt contain comparable amounts of sodium. The difference lies in their processing and mineral content, not their sodium level.

Many salt substitutes use potassium chloride instead of sodium chloride. They can be helpful, but they may not be safe for everyone, especially those with kidney disease or who take certain blood pressure medications. Always consult your doctor before using them.

Excellent salt alternatives include garlic powder, onion powder, paprika, black pepper, fresh herbs like rosemary and thyme, citrus juices like lemon and lime, and different vinegars.

No. Many processed foods that don't taste salty, like bread, cereals, and baked goods, contain significant amounts of hidden sodium. Reading the nutrition facts panel is the only way to know for sure.

When ordering at a restaurant, request that your meal be prepared with less salt. Choose steamed or grilled entrees instead of fried ones and ask for sauces and dressings on the side.

No. The taste for salt is an acquired one that can be unlearned. It takes about 6-8 weeks for your palate to adjust to less salty foods, but after that, you'll likely find processed foods taste too salty.