Sodium plays a vital role in our body’s fluid balance and supports proper muscle and nerve function. However, consuming too much sodium can lead to serious health problems such as hypertension, heart disease, and stroke. According to the 2020–2025 Dietary Guidelines for Americans, around 45% of adults aged 18 and older are living with hypertension, a leading yet preventable risk factor for cardiovascular disease and stroke.

Despite recommendations, most adults consume far more sodium than they should. In this article, we’ll explore recommended sodium intake by age, understand the connection between salt and sodium, review health risks, and share practical tips to reduce sodium intake for better health.

Understanding Sodium Needs and the Salt-Sodium

Sodium is a naturally occurring mineral found in many foods. However, most sodium in our diet comes from salt (sodium chloride), where salt is made up of about 40% sodium and 60% chloride. In fact, about 90% of sodium consumed in the United States comes from salt Here’s where sodium usually comes from in an average American diet

• 77% from processed and prepared foods
• 12% from natural sources
• 6% from salt added during meals
• 5% from salt added during cooking

Just one teaspoon of table salt contains approximately 2,300 milligrams of sodium—the maximum recommended daily limit for healthy adults

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Sodium Intake for Children and Adolescents

High sodium intake isn’t just a concern for adults. Children and adolescents also consume far too much sodium, developing poor dietary habits that often persist into adulthood. According to the Centers for Disease Control and Prevention (CDC), about 9 in 10 children consume more sodium than recommended Alarmingly, 1 in 6 children already has elevated blood pressure, putting them at risk for heart disease and stroke later in life.

Daily Recommended Sodium Intake for Children and Teens

• 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
• Ages 14–18: Up to 2,300 mg per day

• Important: Even a single fast-food kids’ meal can easily contain more than 1,500 milligrams of sodium

Sodium Statistics Among Youth

The 2015–2016 National Health and Nutrition Examination Survey revealed some concerning facts:

• 90% of children and adolescents exceeded recommended sodium levels.
• The average daily intake was 3,393 milligrams, ranging from 2,000 to 5,000 mg.
• High school-aged children consumed 400–800 mg more than younger children.
• About 50% of sodium came from popular foods like pizza, Mexican dishes, sandwiches (including burgers), cold cuts, soups, snacks, and cheese.
• Girls generally consumed less sodium than boys.
• Sodium sources included 58% from store-bought foods, 16% from fast-food or restaurants, and 10% from school meals.

Clearly, sodium intake in young people is much higher than it should be

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Why Reducing Sodium Matters

High sodium intake during childhood leads to long-term health problems. To help children (and adults) eat less sodium, simple steps make a big difference:

• Cook more meals at home using fresh, whole foods.
• Flavor dishes with herbs, spices, lemon, and vinegar instead of salt.
• Read nutrition labels carefully—look for foods with less than 140–200 mg of sodium per serving.
• Limit processed foods to just one item per meal.
• Teach children healthy habits by involving them in grocery shopping and meal prep.

Taste preferences are formed early, so helping kids enjoy low-sodium foods now can benefit them for life

Sodium Intake Across All Ages

Sodium overconsumption is a concern not only in the U.S. but also in Canada. Data from the 2004 Canadian Community Health Survey (CCHS – Nutrition) showed that among Canadians aged 19 to 70:

• Over 85% of men and 60% of women exceeded the recommended upper intake limit.

While a small amount of sodium is essential for maintaining blood volume and proper cell function, most Canadians eat much more than they need Where Canadians Get Their Sodium

• 77% from processed foods
• 12% from natural foods
• 6% from salt added during cooking
• 5% from salt added at the table

Just like in the U.S., the majority of sodium intake comes from hidden sources within processed and restaurant foods.

Recommended Sodium Intake by Age (Institute of Medicine)

• Children 1–3 years: 1,000 mg daily
• Children 4–8 years: 1,200 mg daily
• People 9–50 years: 1,500 mg daily
• Adults 51–70 years: 1,300 mg daily
• Seniors over 70 years: 1,200 mg daily

The tolerable upper intake level (UL) is set at

• 1,500–2,200 mg for children and adolescents
• 2,300 mg for adults aged 14 years and older

Consuming sodium above these limits increases the risk of health complications

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Canadians Exceed Sodium Recommendations Across All Ages

Findings from 2004 revealed

• Men aged 14–30 consumed more than 4,000 mg of sodium daily.
• Over 85% of men and 60%–80% of women aged 9–70 exceeded their recommended limit.
• Toddlers aged 1–3 averaged 2,000 mg daily, with 77% exceeding their limit.
• Children aged 4–8 averaged 2,700 mg daily, and 93% were over the recommended intake.

Interestingly, most toddlers didn’t add salt themselves—the excess sodium came mostly from processed foods By age 9, children began adding salt at the table, adopting adult eating habits

The Role of Added Salt

Even though adding salt at the table accounts for only about 5% of sodium intake, people who frequently add salt often already have diets high in sodium In fact, even those who don’t add extra salt still exceed recommended limits, primarily due to hidden sodium in packaged foods.

Sodium, Hypertension, and Public Awareness

High sodium intake is strongly associated with hypertension. Data showed:

• 6% of Canadians aged 31–50 were diagnosed with hypertension.
• Rates climbed to 27% among those aged 51–70.
• Among those over 70, 47% had hypertension.

Interestingly, individuals diagnosed with hypertension were less likely to add salt at the table, suggesting some awareness. However, their overall sodium intake remained too high because of hidden sodium in everyday foods.

• Tip: Increasing potassium intake through fruits and vegetables can help lower blood pressure, but unfortunately, Canadians across all age groups typically consumed less potassium than recommended

Sodium consumption varied by province

• Quebec and British Columbia had average intakes over 3,300 mg per day.
• Ontario residents had a lower average intake of 2,871 mg, but it was still well above the recommended limit.

Regardless of the province, high sodium consumption remains a significant health concern Reducing sodium intake is essential at every age to prevent high blood pressure, heart disease, and stroke. By making small, sustainable changes—such as cooking at home, choosing low-sodium products, and limiting processed foods—we can improve our health dramatically Encouraging healthy habits early, teaching children to enjoy naturally flavored foods, and raising awareness about hidden sodium sources are key steps toward a healthier, happier life

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Sodium in Everyday Foods

When it comes to our health, sodium often sneaks in more than we realize. While a little sodium is essential for fluid balance and nerve function, too much can strain the heart, raise blood pressure, and increase the risk for serious health issues. What makes it tricky is that sodium hides in many foods we eat every day — even the ones that don’t taste salty. Let’s explore how sodium sneaks into common foods and what smarter, natural choices we can make to protect our health.

Salt vs. Sodium

Many people use the words “salt” and “sodium” interchangeably, but they aren’t exactly the same thing. Salt is actually a combination of two minerals — about 40% sodium and 60% chloride. It’s the sodium part that can impact our blood pressure and heart health. Just one teaspoon of table salt contains roughly 2,400 milligrams of sodium, which is already more than most of us should have in a day.

Sodium doesn’t just come from the salt shaker. It’s often added during food processing through ingredients like monosodium glutamate (MSG), baking soda (sodium bicarbonate), and sodium nitrate (a preservative). While our bodies do need a small amount of sodium, most Americans get far too much — often around 3,400 milligrams daily, well above the recommended limit of 2,300 milligrams. Most of this comes from packaged, processed, and restaurant foods, not necessarily the salt we sprinkle ourselves

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14 Foods High in Sodium (And Healthier Alternatives)

Understanding where sodium hides helps us make better choices. Let’s look at some everyday foods where sodium lurks — and how we can swap them out naturally

1. Shrimp

Shrimp might seem like a healthy choice — high in protein and low in calories — but frozen shrimp often contains added salt and preservatives. Just a 3-ounce portion can pack up to 800 milligrams of sodium. On the other hand, fresh-caught shrimp naturally contains only around 100 milligrams.

• Better Choice: Opt for fresh shrimp or check for frozen varieties labeled “no added salt” or “chemical-free.”

2. Soup

A warm bowl of soup feels comforting, but canned or restaurant soups can easily contain 700 milligrams of sodium or more per serving. The sodium is used to boost flavor and preserve shelf life, but it quickly adds up, especially if you’re pairing soup with a sandwich or crackers.

• Better Choice: Choose soups labeled “low-sodium” or, better yet, make homemade versions with fresh vegetables, herbs, and just a pinch of salt.

3. Ham

Ham is flavorful, but that rich taste comes with a cost. Salt-cured meats like ham are some of the highest sodium foods out there. A small 3-ounce slice can contain over 1,100 milligrams of sodium — nearly half the daily recommended limit.

• Better Choice: Use ham sparingly, more as a seasoning or topping rather than a main dish. Lean, unprocessed meats like roasted turkey breast are lower-sodium options

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4. Instant Pudding

Surprisingly, that creamy instant pudding might be hiding more sodium than you’d expect. Sodium-based additives help thicken the mix, adding around 350 milligrams per serving.

• Better Choice: Choose traditional pudding mixes that require cooking or, better yet, make your own pudding at home using fresh milk, cocoa, and natural thickeners.

5. Cottage Cheese

Cottage cheese is often praised for its high protein content, but half a cup can sneak in 350 milligrams of sodium. The salt helps preserve the cheese and enhance flavor.

• Better Choice: Rinse your cottage cheese under cold water for a few minutes before eating — this can wash away a significant portion of the sodium without sacrificing too much taste.

6. Vegetable Juice

A glass of vegetable juice sounds healthy, but many brands add lots of salt to boost flavor. An 8-ounce serving can contain over 400 milligrams of sodium.

• Better Choice: Look for low-sodium vegetable juices or blend your own at home with fresh tomatoes, carrots, and leafy greens for a refreshing and nourishing drink.

7. Salad Dressing

Store-bought dressings might seem innocent, but even two tablespoons can have over 300 milligrams of sodium. Creamy dressings, in particular, often have more sodium to balance out the richness.

• Better Choice: Whip up your own dressing at home using simple ingredients like olive oil, balsamic vinegar, mustard, and a touch of herbs.

8. Broths and Stocks

Ready-to-use broths are convenient, but they often contain high amounts of sodium to preserve flavor and freshness. Just one cup of beef broth can contain around 782 milligrams.

• Better Choice: Choose reduced-sodium broths when shopping, or simmer your own homemade stocks with bones, herbs, and vegetables for a truly heart-healthy base

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9. Boxed Potato Casseroles

Prepackaged potato dishes like scalloped or mashed potatoes may save time but often pack a sodium wallop — about 450 milligrams per half-cup dry serving.

• Better Choice: Bake fresh potatoes instead. Season with herbs, a sprinkle of sea salt, and a drizzle of olive oil for a naturally flavorful side dish.

10. Pork Rinds

Although popular in low-carb diets, pork rinds are loaded with sodium — one ounce of plain pork rinds contains over 500 milligrams, and flavored varieties can have even more.

• Better Choice: Choose unsalted nuts like almonds or walnuts for a crunchy snack with heart-healthy fats.

11. Canned Vegetables

Canned vegetables might seem like a simple way to add greens to your diet, but they often come packed in salty brine. A half-cup of canned peas can have over 300 milligrams of sodium.

• Better Choice: Opt for frozen vegetables, which retain nutrients without added salt, or thoroughly rinse canned veggies under water before cooking.

12. Processed Cheese

Convenient cheeses like American slices or processed cheese spreads are high in sodium thanks to added emulsifiers and preservatives.

• Better Choice: Choose natural cheeses like mozzarella, Swiss, or fresh goat cheese, which tend to be lower in sodium and rich in calcium and protein

According to the Centers for Disease Control and Prevention (CDC), nearly 40% of the sodium Americans consume comes from foods like deli sandwiches, pizza, burritos, soups, savory snacks, poultry dishes, and burgers. It’s important to remember that sodium levels can vary even within the same food category. That’s why it’s so important to check the Nutrition Facts label and stay mindful of serving sizes.

By preparing more meals at home, choosing fresh over processed foods, and using natural herbs and spices to flavor our dishes, we can dramatically cut back on hidden sodium without sacrificing taste

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Why Sodium is Added to Foods

Sodium serves many purposes beyond taste. It helps cure meats, improve baking, retain moisture, and preserve freshness. Common sodium-based additives include monosodium glutamate (MSG), baking soda, sodium nitrite, and sodium benzoate. Sometimes, foods that don’t even taste salty — like breakfast cereals or pastries — can still carry significant amounts of hidden sodium.

How to Spot Low-Sodium Foods

When shopping, watch for labels that say

• “Low-sodium” (140 mg or less per serving)
• “Very low sodium” (35 mg or less per serving)
• “Sodium-free” (less than 5 mg per serving)

These labels can guide you toward healthier choices without taking all the flavor out of your meals

Frequently Asked Questions

The Takeaway

Managing your sodium intake doesn’t mean giving up your favorite foods — it’s all about making small, smarter swaps. Focus on fresh, whole foods whenever possible, cook at home when you can, and season naturally with herbs, spices, lemon, and vinegar. Your heart, kidneys, and overall well-being will thank you A little awareness goes a long way — and with a few mindful changes, you can enjoy delicious meals that nourish your body without overwhelming it with hidden salt