How Much Salt Is Too Much? Foods High in Sodium and Healthier Alternatives

It's no surprise that consuming too much salt isn’t good for the body, and yet, many of us continue adding it into every dish we eat. Dietitian Dr. Maya Rosman discusses which foods contain the highest levels of sodium and what qualifies as a reasonable daily intake.

According to her, recent studies show that most people consume twice as much salt as the body actually needs. However, she emphasizes that there are ways to reduce intake. “The most sodium-packed foods,” she explains, “include soy sauce, salty cheeses, pickles, and salty snacks. That said, the actual impact depends heavily on how much you eat. The most important thing to remember is that 1,200 mg of sodium equals about half a teaspoon of salt.”

She adds, “Portion size really matters. Take Bulgarian cheese, for example—people typically eat a 100-gram block. If the label says it contains 1,600 mg of sodium per 100 grams, that means you're adding more than half a teaspoon of salt to your salad, which is a lot. In contrast, with bread, you might eat a 25-gram slice. If the sodium content is 400 mg per 100 grams, then each slice only has about 100 mg of sodium, which isn’t too bad.”

For those trying to cut back, low-sodium salt has become a popular solution. It’s typically made with potassium chloride instead of sodium chloride, allowing you to enjoy a salty flavor with less impact on sodium levels in the body. This alternative is especially recommended for people with high blood pressure or heart problems. However, it's crucial to consult with a doctor before switching, particularly if you have kidney issues or take medications that interact with potassium.

Low-sodium salt offers a way to enjoy flavor without significantly increasing your risk of cardiovascular disease. Still, like any dietary change, it’s essential to check if it suits your individual health needs.