Understanding Sodium in Your Diet

Sodium is a mineral your body needs in small amounts to:

✔ Maintain fluid balance
✔ Support nerve and muscle function
✔ Help regulate blood pressure

However, too much sodium can negatively affect your health.

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Why Sodium Matters

A diet high in sodium is linked to an increased risk of:

• High blood pressure
• Heart disease
• Stroke

As we age, blood pressure naturally tends to rise — which makes sodium intake even more important to monitor over time.

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Where Sodium Really Comes From

Many people think most sodium comes from the salt shaker — but that’s not usually the case.

➡️ Over 70% of sodium in the typical diet comes from packaged and prepared foods

Examples include:

• Bread
• Soups
• Frozen meals
• Deli meats
• Restaurant foods

Some foods may not taste salty but can still contain significant amounts of sodium.

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Recommended Daily Limit

Health experts recommend:

➡️ Less than 2,300 mg of sodium per day

That’s about:

👉 1 teaspoon of table salt

Many people consume significantly more — on average about 3,400 mg per day.

Some people may have even lower daily sodium restrictions. Ask your healthcare provider for specific recommendations tailored to you.

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Sodium vs. Salt

These words are often used interchangeably, but they are different.

• Salt = sodium + chloride
• Sodium = the mineral that affects blood pressure

Even ingredients like baking soda or preservatives can add sodium to foods.

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How Sodium Affects the Body

Sodium attracts water.

Too much sodium can:

➡️ Pull water into your bloodstream
➡️ Increase blood volume
➡️ Raise blood pressure

Over time, this can strain the:

• Heart
• Kidneys
• Blood vessels
• Brain

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Using the Nutrition Facts Label

The label is your best tool for managing sodium intake.

Look for:

% Daily Value (%DV)

Use this quick guide:

• 5% DV or less = Low sodium
• 20% DV or more = High sodium

Also check:

✔ Serving size
✔ Number of servings eaten

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Label Terms to Know

Label Term	What It Means
Sodium Free	< 5 mg per serving
Very Low Sodium	≤ 35 mg
Low Sodium	≤ 140 mg
Reduced Sodium	At least 25% less
No Salt Added	No salt added during processing

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Tips to Reduce Sodium

Simple changes can make a big difference.

Try:

✔ Choosing low-sodium products
✔ Rinsing canned foods
✔ Cooking more at home
✔ Flavoring with herbs instead of salt
✔ Comparing labels

Even small reductions can support heart health over time.

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Why This Is Important for Older Adults

Reducing sodium intake may help:

✔ Lower blood pressure
✔ Reduce risk of stroke
✔ Support heart health

This becomes increasingly important with age.

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Medical Disclaimer

This resource is intended for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary based on individual health conditions, medications, and dietary restrictions. Older adults — especially those with high blood pressure, heart disease, kidney disease, or fluid balance concerns — should consult their healthcare provider or registered dietitian before making significant dietary changes. Always follow personalized medical guidance when managing sodium intake.

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Source:

• https://www.fda.gov/media/84261/download