However, the Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of salt! Australian children are eating too much salt too. A urine sodium test can be used to determine your kidney function and level of hydration. Remember to take note of the serving size on the Nutrition Facts label. Most experts believe that the link between sodium and high blood pressure was first identified in France in 1904 (4). It's often recommended to reduce sodium to lower blood pressure. Along with maintaining normal fluid balance, sodium plays a key role in normal nerve and muscle function. If these highly correlated negative effects weren’t enough, the American Heart Association expands upon this to say that excess salt intake may also lead to an enlarged heart muscle, headaches, osteoporosis, kidney stones, puffiness, bloating, and weight gain. 250 mg sodium 2,200 mg sodium 710 mg sodium Sodium Can Add Up Quickly. The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Once you have your daily sodium intake number, multiply that number by 2.5. The official Dietary Guidelines recommend eating no more than 2300mg of sodium daily, or the equivalent of one teaspoon of table salt. Nearly 9 in 10 US children eat more sodium than recommended, and about 1 in 9 children has raised blood pressure, which is a major risk factor for heart disease and stroke. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed. Sodium is an essential nutrient that your body needs for many important functions. Studies have shown the most Australians are eating roughly 9g of salt a day, which is nearly double the recommended maximum. This effect is stronger in certain populations, making them more sensitive to salt and more prone to blood-pressure-related heart disease. ©2020 American Heart Association, Inc. All rights reserved. Customer Service Yet, it wasn’t until the late 1940s that this connection became widely recognized when the scientist Walter Kempner demonstrated that a low-salt rice diet could lower blood pressure in 500 people with elevated levels (5). There is some evidence that it could be harmful to certain patients with congestive heart failure. The natural salt in food accounts for about 10 percent of total intake, on average, according to the guidelines. One of the largest studies on this topic is the Prospective Urban Rural Epidemiology trial, or PURE (10). Analyzing the urine sodium levels of more than 100,000 people from 18 countries across five continents, researchers found that those who consumed more sodium had significantly higher blood pressure than those with lower intakes (10). Most people consume too much salt—on average 9–12 grams per day, or around twice the recommended maximum level of intake. not. Not all frozen meals are created equal. Health authorities also recommend the safe level of sodium in diet rather than that of salt. *All health/medical information on this website has been reviewed and approved by the American Heart Association, based on scientific research and American Heart Association guidelines. The first thing to know is that the salt you use at the dinner table is . At the same time, the IOM, USDA and the US Department of Health and Human Services recommend that healthy adults limit their daily sodium intake to less than 2,300 mg (2.3 grams) — the equivalence of one teaspoon of salt (14, 15). If you’re unable to make it to a gym, try walking for at least 30 minutes per day. © 2005-2020 Healthline Media a Red Ventures Company. The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. And remember, more than 70 percent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker. Monday - Friday: 7AM - 9PM CST  Depending on your specific health needs, dietary sodium recommendations range from 1,500 to 2,300 milligrams a day. Most Americans consume about 3,400 milligrams daily, according to the American Heart Association. Recommended salt intake for Australian children. These and other results suggest that too little sodium may be more detrimental to people’s health than higher intakes (10, 11, 20). According to the World Health Organization (WHO), the average person shouldn’t consume more than five grams of salt per day. 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