The 2,300 mg limit is recommended by the American Heart Association (AHA) and the U.S. Dietary Guidelines for the general adult population. This amount—equivalent to about 1 teaspoon of salt—helps reduce the risk of high blood pressure, heart disease, and stroke. For optimal heart health, the AHA suggests aiming even lower: 1,500 mg per day, especially for those with hypertension or cardiovascular concerns.

Table salt (sodium chloride) is about 40% sodium and 60% chloride by weight. So 1 gram of salt contains roughly 400 mg of sodium. When tracking sodium intake, food labels and health guidelines refer to the sodium element specifically—not the total salt weight. This is why 2,300 mg of sodium equals approximately 5.75 grams (about 1 teaspoon) of table salt.

The biggest sodium culprits are processed and restaurant foods: canned soups (800–1,200 mg per serving), instant noodles (1,500–2,000 mg per pack), deli meats (800–1,200 mg per 100g), fast-food burgers and fries, pizza, soy sauce (900+ mg per tablespoon), and packaged snacks. Surprisingly, bread and baked goods also contribute significantly to daily sodium intake—often without tasting salty.

• Cook at home more often—restaurant meals are notoriously high in sodium.
• Read nutrition labels and choose products with less than 140 mg per serving (low-sodium).
• Use herbs and spices (garlic, lemon, rosemary, pepper) instead of salt for flavor.
• Rinse canned foods like beans and vegetables to remove excess sodium.
• Limit condiments like soy sauce, ketchup, and salad dressings.
• Choose fresh or frozen vegetables over canned ones with added salt.

Excess sodium causes the body to retain water, increasing blood volume and raising blood pressure. Over time, this strains the heart and blood vessels, leading to hypertension, heart attack, stroke, and kidney disease. High sodium intake is also linked to osteoporosis (calcium loss), stomach cancer, and bloating/water retention. The WHO estimates that reducing sodium intake could prevent millions of deaths annually worldwide.

Yes—though rare in modern diets, hyponatremia (low blood sodium) can occur from excessive water intake, prolonged sweating without electrolyte replacement, or certain medical conditions. Symptoms include nausea, headache, confusion, and muscle cramps. Most healthy adults consuming a balanced diet will not experience sodium deficiency. The adequate intake is about 1,500 mg per day for adults, which is easily met through whole foods.

Look for the "Sodium" line on the Nutrition Facts panel—it's listed in milligrams (mg) per serving. Pay close attention to serving size: if a package contains 2 servings and you eat it all, double the sodium. The % Daily Value (%DV) is based on a 2,300 mg limit: 5% DV or less = low sodium, 20% DV or more = high sodium. Also look for terms like "low sodium" (≤140 mg/serving), "reduced sodium" (≥25% less than original), and "no salt added."

After a high-sodium meal, you may experience bloating, puffiness, excessive thirst, swollen fingers or ankles, and frequent urination as your body tries to flush out excess sodium. Headaches and elevated blood pressure are also common. These short-term effects usually resolve within 24–48 hours with increased water intake and lower-sodium meals. If symptoms persist, consult a healthcare provider.