What should I limit my sodium intake to?

December 20, 2025 •

2 min read

The average American consumes around 3,400 milligrams of sodium per day, far exceeding recommended limits. Understanding how to limit sodium intake is a vital step toward improving health and reducing chronic disease risk.

Quick Summary

Adults should typically limit daily sodium intake to less than 2,300 mg, with an ideal limit of 1,500 mg for most adults to promote better heart health and blood pressure control.

Key Points

Daily Limit: Healthy adults should limit sodium to a maximum of 2,300 mg per day.
Ideal Goal: The American Heart Association suggests an ideal limit of 1,500 mg per day for most adults, especially those with high blood pressure.
Hidden Sources: Over 70% of sodium intake comes from packaged, prepared, and restaurant foods.
Health Risks: Excessive sodium consumption is a major contributor to high blood pressure, increasing the risk of heart disease, stroke, and kidney issues.
Practical Reduction: To cut back, focus on cooking at home, using herbs and spices, and choosing fresh or low-sodium packaged foods.
Taste Buds Adapt: Taste buds can adjust to lower sodium intake over a few weeks.

The Official Guidelines for Sodium Intake

Most health organizations recommend that healthy adults limit daily sodium intake to a maximum of 2,300 milligrams (mg). The American Heart Association suggests an ideal goal of no more than 1,500 mg per day for most adults. This lower limit is particularly important for individuals managing high blood pressure. The World Health Organization suggests adults consume less than 2,000 mg of sodium daily.

Lower limits are recommended for children, varying by age:

Ages 1-3: less than 1,200 mg per day
Ages 4-8: less than 1,500 mg per day
Ages 9-13: less than 1,800 mg per day

Why Excess Sodium is a Problem

Sodium is crucial for functions like fluid balance and nerve signals. However, most people consume excessive amounts, which is linked to health issues like high blood pressure. High sodium intake causes the body to retain water, increasing blood volume and pressure. This can damage blood vessels over time, raising the risk of heart attacks and strokes. Excess sodium is also associated with kidney disease, gastric cancer, and can worsen osteoporosis.

The Hidden Sources of Sodium

Most dietary sodium comes from processed, packaged, and restaurant foods. Sodium is used in these items for flavor, preservation, or texture. Identifying these sources is important for reducing intake. Common high-sodium foods include processed meats, bread, canned goods, fast food, and snacks.

Practical Steps to Reduce Your Sodium Intake

Lowering sodium intake can be achieved without losing flavor:

Read Food Labels: Choose products labeled 'salt-free', 'very low sodium', or 'low sodium'.
Cook at Home More: Control seasoning by preparing meals yourself.
Embrace Herbs and Spices: Use alternatives like garlic powder or fresh herbs instead of salt.
Rinse Canned Foods: Rinse items like beans or vegetables to remove some sodium.
Buy Fresh: Fresh options are naturally lower in sodium.
Request No Salt: Ask restaurants to prepare meals with less or no added salt.

Sodium Limits Comparison Table


Organization	General Adult Recommendation	Ideal/Special Recommendation
U.S. Dietary Guidelines	Less than 2,300 mg/day	N/A
American Heart Association	Less than 2,300 mg/day	Less than 1,500 mg/day for most adults, especially those with high blood pressure
World Health Organization	Less than 2,000 mg/day (or 5g salt)	N/A
Johns Hopkins Medicine	2,300 mg max, 500 mg min daily	Less than 1,500 mg for those with high blood pressure

The Role of the DASH Diet

The DASH diet focuses on lowering blood pressure through whole foods low in sodium and rich in nutrients like potassium. This dietary approach can help achieve the ideal sodium target. More information is available from the {Link: American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day}.

Conclusion: Finding the Right Balance

Many people consume too much sodium, increasing health risks. Following guidelines and aiming for lower intake, around 1,500 mg daily, can significantly improve cardiovascular health. Be mindful of hidden sodium in processed foods. Choosing whole foods, checking labels, and using spices helps adjust taste preferences and benefits overall health.

Frequently Asked Questions

For most healthy adults, the maximum recommended sodium intake is 2,300 milligrams per day. However, for better heart health, an ideal target is less than 1,500 mg daily, especially for individuals with high blood pressure.

The average American consumes around 3,400 milligrams of sodium daily, significantly higher than the federal recommendation.

Most of the sodium consumed, over 70%, comes from processed, packaged, and restaurant foods, not from using the salt shaker at home.

You can check the sodium content by looking at the Nutrition Facts label on the food package. Pay attention to the serving size, as sodium is listed per serving.

To reduce sodium while cooking, you can use herbs, spices, citrus, and vinegar to add flavor instead of salt. Cooking more meals from scratch also gives you greater control over sodium levels.

Yes, rinsing canned beans and vegetables can help reduce their sodium content. While it doesn't remove all of it, it can significantly lower the amount.

Table salt is a compound of sodium and chloride. Sodium is the mineral responsible for the effects on blood pressure. Approximately 2.5 grams of salt contain 1 gram of sodium.

Excessive sodium intake can lead to high blood pressure, increasing the risk of heart disease, stroke, and kidney disease. It can also cause fluid retention and swelling.