Aim to eat less than 2,300 mg of sodium per day. Some people — African Americans, middle-aged and older adults, and people with high blood pressure — need less than 1,500 mg per day.

To illustrate, the following are sodium equivalents in the diet.

1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1200 mg sodium
3/4 teaspoon salt = 1800 mg sodium
1 teaspoon salt = 2400 mg sodium
1 teaspoon baking soda = 1000 mg sodium

What are common sources of sodium?

Watch for both natural and added sodium content. Ordinary table salt is sodium chloride. If a food does not have a nutrition facts panel to identify how much sodium is in a serving of food (for example, some prepared foods at the grocery store), encourage your patients to read the ingredient label. They should watch for the words "soda" (soda refers to sodium bicarbonate, or baking soda) and "sodium" and the symbol "Na" on labels. These products contain sodium compounds.

Some drugs contain large amounts of sodium. Have your patients make a habit of carefully reading the ingredient list on the label of all over-the-counter drugs and the warning statement to see if sodium is in the product. A statement of sodium content must appear on labels of antacids containing 5 mg or more per dosage unit (tablet, teaspoon, etc.). Some companies now make low-sodium over-the-counter products.

Most spices contain sodium in very small amounts.

What foods help reduce sodium in the diet?

• Eat a diet rich in fruits, vegetables and whole-grain, high-fiber foods.
• Choose fresh, frozen or canned food items without added salts.
• Select unsalted nuts or seeds, dried beans, peas and lentils.
• Avoid adding salt and canned vegetables to homemade dishes.
• Select unsalted, fat-free broths, bouillons or soups.
• Select fat-free (skim) or low-fat milk; low-sodium, low-fat cheeses; and low-fat yogurt.
• When dining out, be specific about what you want and how you want it prepared. Ask for your dish to be prepared without salt.
• Learn to use spices and herbs to enhance the taste of your food.

Learn about the D.A.S.H. (Dietary Approaches to Stop Hypertension) eating plan. This link is provided for convenience only, and is not an endorsement or assurance of the entity or any product or service.

This content is reviewed regularly. Last updated 10/07/09.