Sodium Myths: Let’s Clear Things Up
Understanding sodium without the confusion
Sodium often gets a bad reputation — and there’s a lot of misinformation out there. Knowing the facts can help you make smarter, more realistic food choices without unnecessary restriction.
Myth 1: “All sodium is bad and should be avoided”
Reality:
Sodium is an essential mineral. Your body needs it to support nerve signals, muscle movement, and fluid balance. The goal isn’t to eliminate sodium — it’s to avoid consistently getting more than your body needs.
Myth 2: “Sea salt is much healthier than regular salt”
Reality:
Sea salt, kosher salt, and table salt all contain similar amounts of sodium by weight. While texture and flavor may differ, your body processes the sodium the same way.
Myth 3: “If I don’t add salt at the table, I’m not eating much sodium”
Reality:
Most dietary sodium comes from packaged foods, restaurant meals, and processed ingredients — not the saltshaker. Even foods that don’t taste salty can contain significant sodium. Make sure to check the Nutrition Facts label and be aware of portion sizes.
Myth 4: “Only salty-tasting foods contain sodium”
Reality:
Sodium can be hidden in foods like:
- Breads and rolls
- Sauces, dressings, and condiments
- Soups and broths
- Cheese and processed meats
- Frozen and convenience meals
Checking labels can be more helpful than relying on taste alone.
Myth 5: “Lower-sodium foods don’t taste good”
Reality:
Flavor doesn’t come only from salt. Herbs, spices, citrus, garlic, vinegar, and cooking methods like roasting or grilling can add plenty of taste without relying heavily on sodium.
Myth 6: “My blood pressure is normal, so sodium doesn’t matter for me”
Reality:
Even for people without high blood pressure, regularly high sodium intake can affect heart and kidney health over time. Sodium awareness supports long-term wellness — not just short-term numbers.
Myth 7: “I don’t eat salty snacks, so my sodium intake must be fine”
Reality:
Some of the biggest sodium contributors aren’t snack foods at all. Items like poultry, cheese, breads, sauces, and restaurant meals can add up quickly — even when they don’t seem “salty.”
Practical Takeaways
- Sodium awareness is about patterns, not perfection
- Reading nutrition labels can reveal hidden sources
- Small swaps add up over time
- You don’t need to completely avoid sodium — just be intentional about it and make sure to follow up specific recommendations from your healthcare provider
Important Note
This information is for educational purposes only and does not replace medical advice. Sodium needs vary based on health conditions, medications, and individual circumstances. Always follow guidance from your healthcare provider.
Sources:
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.