The general consensus among health authorities is that consuming too much sodium is harmful, primarily because it raises blood pressure and increases the risk of heart disease, stroke, and kidney damage.
Recommended Sodium Limits
- The American Heart Association (AHA) recommends no more than 2,300 mg per day , ideally aiming for 1,500 mg per day for most adults
- The U.S. Dietary Guidelines also advise staying below 2,300 mg daily
- The World Health Organization (WHO) suggests a limit of 2,000 mg per day
Average Consumption and Risks
- The average American consumes about 3,400–3,500 mg of sodium daily , which is well above recommended limits
- Excess sodium causes the body to retain water, increasing blood volume and making the heart work harder, which raises blood pressure and strains the heart and kidneys
- Consistently high sodium intake can lead to hypertension, kidney failure, cardiovascular disease, and stroke
When Is Sodium Intake Too High?
- Consuming more than 2,300 mg daily is generally considered too much.
- Intakes above 7 grams (7,000 mg) per day are especially harmful for people with high blood pressure and should be avoided
- Some studies suggest that very low sodium intake (below 3 grams per day) might also carry risks, but this is less relevant for most people who consume excessive sodium
Summary
- Too much sodium is above 2,300 mg per day , with an ideal target of 1,500 mg for most adults.
- The average intake exceeds this, contributing to health risks.
- Reducing sodium intake, especially from processed and restaurant foods, can significantly improve heart health and blood pressure
In practical terms, this is about limiting salt intake to no more than one teaspoon of table salt per day , including all sources in your diet
