We’ve all heard how Americans consume too much sodium. But what does sodium do for the body? Maybe you’ve even stopped salting your food, but did you know salt and sodium are not the same? Salt (sodium chloride) is a crystal-like compound found in nature while sodium is a mineral found in salt.

What Does Sodium Do for the Body?

Your body needs only a small amount of the saltiest of minerals, sodium, to maintain fluid balance and keep muscles and nerves running efficiently. As a food ingredient, it’s used for curing meat, thickening sauces, enhancing flavor and preserving food. On food labels you might see variations of sodium such as monosodium glutamate (MSG) or sodium nitrite, among others.

Since sodium attracts water and a high-sodium diet draws water into the bloodstream, it can increase blood pressure, making the heart work too hard and harming other organs. While cutting back on table salt is a start, cutting back on sodium can be challenging since it’s found in so many unsuspecting food sources that don’t even taste salty.

Hidden Food Sources of Sodium

About 70% of the sodium in the American diet comes from processed and packaged foods. When reducing sodium, steer clear of these foods and select fresh fruits and vegetables. You could even browse our online store for more food or supplemental alternatives instead.

• Frozen meals
• Breads, biscuits, pastries
• Macaroni and cheese
• Canned foods
• Pizza
• Deli meat
• Cured meats like ham and hot dogs
• Canned soups
• Burritos, tacos, tortillas
• Crunchy snack foods like potato chips, pretzels, popcorn
• Chicken (includes processed chicken)
• Condiments, sauces and dressings
• Processed cheese
• Cereals
• Regular and diet soda
• Instant pudding
• Broths

How Much Sodium is Healthy?