Sodium and Blood Pressure

Sodium is an essential electrolyte for fluid balance and nerve and muscle function (see electrolytes), but most people consume far more than they need. High habitual sodium intake raises blood pressure, a leading risk factor for heart disease and stroke. The Dietary Guidelines for Americans 2020–2025 recommend limiting sodium to less than 2,300 mg/day for ages 14 and up (less for younger children), and people with hypertension may be advised lower still.

The body needs only a small fraction of typical intake. The majority of dietary sodium — roughly 70%+ — comes not from the salt shaker but from processed, packaged, and restaurant foods (breads, cured meats, soups, sauces, snacks, fast food). Practical reduction strategies: cook more at home, read the Nutrition Facts label for sodium (see nutrition-labels), choose "low sodium" or "no salt added" products, rinse canned foods, and season with herbs and acids instead of salt. The DASH diet (see dash-diet) pairs sodium reduction with potassium-rich foods to lower blood pressure.

Note the distinction from acute sodium needs during prolonged exercise, where modest sodium replacement is beneficial (see exercise-hydration-strategy) — the dietary ceiling concerns chronic everyday intake.

• Essential electrolyte, but intakes far exceed need.
• DGA limit: <2,300 mg/day (14+); lower for younger children and often for hypertension.
• ~70%+ of intake from processed, packaged, and restaurant foods.
• Reduce via home cooking, label-reading, low-sodium products, herbs over salt.
• Distinct from acute exercise sodium replacement.

• electrolytes — sodium's physiological role.
• dash-diet — sodium reduction plus potassium for blood pressure.
• processed-foods — dominant sodium source.
• hypertension-exercise — diet and exercise for blood pressure.