Most Americans eat too much salt. Here’s how to cut back.

Most Americans have a problem eating too much salt – and it’s not a small one. On average, people in the United States consume roughly 3,400 milligrams of sodium per day, far above recommended limits and higher than many global averages, largely due "to processed and packaged or restaurant foods, rather than the saltshaker,” says Monica Kelly, a registered dietitian at Montefiore Health System in New York.

That overconsumption has made excess sodium a major public health concern since too much salt is linked to issues like high blood pressure, stroke and heart disease.

Still, the takeaway isn’t that salt itself is bad. In fact, sodium is an essential nutrient your body needs to function properly, so the real challenge is balance. Here’s what to know.

Why can salt be good for you?

Salt, or sodium chloride, plays a fundamental role in keeping your body running smoothly “and is essential for normal functioning,” says Kelly.

Indeed, sodium is one of the body’s key electrolytes – a group of minerals that help regulate fluid balance and other important functions. “Sodium also supports nerve signaling and is important for proper muscle contraction,” says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University. This is primarily because, without enough sodium, the body can’t maintain these vital processes.

In rare cases of very low sodium intake or excessive fluid loss, people can develop hyponatremia, Young explains, a condition in which sodium levels in the blood become dangerously diluted. This can lead to symptoms like headaches, confusion, nausea and in severe cases, seizures.

For most people eating a typical diet, sodium deficiency is very rare. It also isn’t inherently harmful. The body just requires it in far smaller amounts than most people consume.

What happens if you eat too much salt?

Consistently consuming too much sodium can strain nearly every major system in the body, with the most well-known impact being on blood pressure. This occurs because “high sodium intake causes the body to hold onto water, which increases blood volume and makes the heart work harder,” says Kelly. Over time, this added pressure can stiffen blood vessels and raise the risk of hypertension, a major contributor to heart disease and stroke.

Beyond blood pressure, excess salt intake has been linked to other health concerns that are less commonly discussed. Studies suggest a connection between high salt intake and reduced bone density, since excess sodium can lead to increased calcium loss through urine. Some research has also associated high-sodium diets with a greater risk of stomach cancer, possibly due to damage of the stomach lining.

“Too much sodium can also cause kidney disease by straining the kidneys,” says Young, since the kidneys "play a key role in regulating fluid balance and filtering waste from the body."

She adds that, though less serious, eating too much salt can also leave you feeling bloated, thirsty and sluggish due to fluid retention and dehydration imbalances.

How much salt per day?

The American Heart Association recommends that most adults consume no more than 2,300 milligrams of sodium per day, roughly equivalent to 1 teaspoon of salt, “with an ideal target of no more than 1,500 milligrams daily for most people,” says Young. “This is especially so for those with high blood pressure or those at risk for heart disease.”

But staying within these limits can be challenging, since the majority of sodium in the American diet comes not from the salt shaker but from packaged, processed and restaurant foods.

Because of this, “it’s important to read food labels carefully and to choose items with 140 mg of sodium or less per serving,” advises Kelly. “That’s because this is the threshold that’s considered ‘low sodium.’” Another tip she says too few people know about is rinsing canned foods such as beans or vegetables before eating them.

Keeping your intake in a healthy range comes down to a few other practical habits as well. “Cooking more meals at home allows you to control how you season the food,” says Kelly, recommending herbs, spices, citrus and garlic “which can bring big flavor without adding salt.”

Young also suggests choosing fresh foods such as fruits, vegetables, beans, whole grains and lean proteins that “can naturally keep sodium intake lower since these foods are typically much lower in sodium than other products.”

And at restaurants, opting for grilled, baked or steamed dishes “and asking for sauces and dressings on the side can also make a meaningful difference,” says Kelly.

“Strategies like this,” adds Young, “make it possible to enjoy delicious food while still keeping sodium intake in a healthy range.”