Understanding Sodium in Foods

Why Sodium Matters

Sodium (salt) helps control fluid balance, nerve function, and muscle movement. However, too much sodium can raise blood pressure, increase fluid retention, and strain the heart and kidneys — especially in older adults.

Many people consume far more sodium than they realize because it is hidden in packaged, canned, and restaurant foods.

Recommended limit for most older adults:
➡️ About 1,500–2,000 mg of sodium per day (or as advised by your healthcare provider). Ask your healthcare provider for specific recommendations tailored to you.

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Where Sodium Hides

Sodium isn’t just in the salt shaker. Common hidden sources include:

• Processed meats (ham, bacon, sausage, deli meats)
• Canned soups and vegetables
• Frozen meals and pizza
• Cheese and cheese spreads
• Bread, rolls, and crackers
• Sauces and condiments (soy sauce, ketchup, salad dressing)
• Pickled foods and olives
• Restaurant and fast foods

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Understanding Sodium Levels in Foods

🔴 High Sodium Foods (300 mg or more per serving)

Limit these foods:

• Processed meats (bacon, hot dogs, deli meats)
• Canned soups and instant noodles
• Frozen dinners and pizza
• Soy sauce, teriyaki sauce, barbecue sauce
• Pickles, sauerkraut, olives
• Salty snack foods (chips, pretzels)
• Cheese spreads and processed cheese

🟡 Moderate Sodium Foods (140–300 mg per serving)

Enjoy in moderation:

• Bread and rolls
• Canned vegetables
• Cheese (cheddar, mozzarella, Swiss)
• Salad dressings
• Tortillas and crackers
• Canned tuna

🟢 Lower Sodium Choices (Less than 140 mg per serving)

Choose these more often:

• Fresh fruits and vegetables
• Fresh or frozen meats without added salt
• Unsalted nuts and seeds
• Plain rice, pasta, and oats
• Eggs
• Low-sodium dairy products
• Homemade soups and meals

🟢 Very Low Sodium Foods (Naturally low)

These are naturally low in sodium:

• Fresh berries, apples, bananas
• Leafy greens
• Sweet potatoes
• Dried beans and lentils (not canned)
• Plain yogurt
• Brown rice and quinoa

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Tips to Reduce Sodium Intake

At the Grocery Store

• Choose foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
• Compare labels — brands vary widely.
• Rinse canned beans and vegetables to remove excess sodium.

In the Kitchen

• Cook more meals at home.
• Use herbs, spices, lemon, garlic, and vinegar instead of salt.
• Remove the salt shaker from the table.

When Dining Out

• Ask for sauces and dressings on the side.
• Request meals prepared without added salt.
• Choose grilled, baked, or steamed options.

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Warning Signs of Too Much Sodium

Contact your healthcare provider if you notice:

• Swelling in feet, ankles, or hands
• Sudden weight gain from fluid retention
• Increased blood pressure readings
• Shortness of breath
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

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Small Changes Make a Big Difference

Reducing sodium gradually helps your taste buds adjust. Over time, foods with less salt will taste just as satisfying — and your heart will thank you.

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutritional needs and sodium restrictions vary based on individual health conditions, medications, and provider recommendations. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have high blood pressure, heart disease, kidney disease, or other chronic health conditions. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://dam.upmc.com/-/media/upmc/patients-visitors/nutrition/pdfs/2022ncmsodiumsaltcontentoffoods20221.pdf?rev=fc29eebc8d074b96a7c97dbeb36e927c&hash=E9678940B8500891C005B10F03F64CC4
• https://www.eatright.org/health/essential-nutrients/minerals/is-sodium-the-same-thing-as-salt