You’re Eating More Salt Than You Think—Here’s Why

Most people know too much salt increases your risk for high blood pressure and strokes.  Although everyone knows about salt in the salt shaker but many people aren’t aware of the hidden salt in the foods we eat and even drinks.  In fact, more than 70% of the salt (sodium) in our diet comes from packaged, prepared foods and restaurant foods. 

🧠 What Sodium Does in the Body

• Sodium helps regulate fluid balance, nerve function, and muscle contractions.
• It’s essential—but only in small amounts. Most people consume far more than the recommended daily limit. The American Heart Association recommends 2300 milligrams of sodium a day.  Yet, the average American consumes about 3,300 mg a day or about 50% more than the recommended amount.   

⚠️ Health Risks of Too Much Sodium

• High Blood Pressure (Hypertension): The most direct and dangerous effect. Sodium causes the body to retain water, increasing blood volume and pressure.
• Heart Disease & Stroke: Elevated blood pressure strains the heart and arteries, leading to cardiovascular damage over time.
• Kidney Disease: Excess sodium forces kidneys to work harder, potentially leading to long-term damage.
• Gastric Cancer & Osteoporosis: High sodium intake has been linked to increased risk of stomach cancer and bone loss.

To lower your salt intake, focus on fresh foods, read labels carefully, and use flavorful herbs and spices instead of salt.  (See: Are there drinks that will help lower your blood pressure? )

Here’s a detailed breakdown of practical strategies you can use at home, while shopping, and when dining out:

🛒 At the Grocery Store

• Choose fresh or frozen vegetables without added sauces or salt.
• Look for labels like “low sodium,” “reduced sodium,” or “no salt added.”
• Compare brands—even similar products can vary widely in sodium content.
• Avoid processed meats like bacon, deli meats, and sausages. Opt for fresh poultry or fish without sodium solutions.
• Pick low-sodium condiments such as reduced-sodium soy sauce, ketchup, and salad dressings.
• Check the label for salt in pasta sauces and bread.  Pasta sauces can have 450 mg sodium or more per serving. One slice of bread can have 230 mg sodium.

🍳 In the Kitchen

• Cook from scratch using basic ingredients like dry beans, whole grains, and fresh meats.
• Flavor with herbs and spices instead of salt—try garlic, onion, citrus juice, vinegar, basil, rosemary, or cumin.
• Rinse canned beans and vegetables to remove up to 40% of their sodium.
• Skip the salt in pasta, rice, and cereal water—you won’t miss it once you add other ingredients.
• Use cooking methods like grilling, roasting, or sautéing to enhance natural flavors without salt.

🍽️ When Eating Out

• Ask for nutrition info and choose lower-sodium options.
• Request no added salt during preparation.
• Choose fresh sides like fruit or steamed vegetables without seasoning.
• Limit fast food and takeout to occasional treats.

🧠 Smart Swaps for Common High-Sodium Foods

✅ Final Thoughts: Small Swaps, Big Impact

Salt may be hiding in plain sight, but now you know where to look—and how to take control. By making simple swaps, reading labels, and choosing fresh, whole ingredients, you can dramatically reduce your sodium intake without sacrificing flavor. Whether you're cooking at home or ordering out, every mindful choice adds up to better heart health, stronger kidneys, and a lower risk of chronic disease.

You don’t have to overhaul your entire diet overnight. Start with one swap today—maybe rinse those canned beans or skip adding salt to your pasta water. Your body will thank you, and your taste buds will adjust faster than you think.

Sources:  hidden salt , American Heart Association, Hypertension , cardiovascular damage, kidneys, sodium intake , bone loss , Are there drinks that will help lower your blood pressure? , processed meats , remove Image Sources:  Salt comparisons , Choose Foods , Check food labels