Sodium and blood pressure: how much salt is too much?

Sodium is an essential mineral — your body needs some to manage fluid balance and nerve function — but most people in modern diets get far more than they need, and the excess matters. Of all the nutrients on a label, sodium is among the easiest to overconsume without noticing.

Note: this article is general information, not medical advice. If you manage high blood pressure or another condition, follow the guidance of your own clinician.

How much sodium is too much

The widely used ceiling is under 2,300 mg of sodium per day — about one teaspoon of salt. For people with high blood pressure or elevated cardiovascular risk, many clinicians recommend aiming lower, around 1,500 mg. Because sodium needs are individual, those managing a condition should treat their clinician’s number as the target.

Why sodium matters for blood pressure

Sodium draws water into the bloodstream, increasing blood volume and, in turn, the pressure against artery walls. Over time, consistently high intake contributes to hypertension, a leading risk factor for heart attack, stroke and kidney disease. Reducing sodium produces measurable reductions in blood pressure for many people, with the biggest effect in those who are salt-sensitive or already hypertensive.

Where hidden sodium comes from

The salt shaker is a small part of the story. The large majority of dietary sodium — often around 70% — is already in food before it reaches your plate: bread and rolls, sauces and condiments, cured and processed meats, cheese, soups, snacks and restaurant meals. Many of these don’t even taste especially salty, which is exactly why intake creeps up unnoticed.

How to reduce sodium

Practical steps help more than willpower: cook more from scratch, compare labels and choose lower-sodium versions, go easy on sauces and processed meats, and rinse canned beans and vegetables. Taste preferences also adapt — palates adjust to less salt over a few weeks.

Why sodium is worth tracking

Because sodium is so hidden, it’s nearly impossible to manage by intuition — you genuinely cannot feel your way to 2,300 mg. This is the strongest case for tracking it, and yet many apps either omit sodium or bury it where you’ll never look.

In our testing, Welling AI is the most useful tracker for sodium: it surfaces a running sodium total, flags high-sodium foods as you log them, and warns you as you approach your limit — proactively, rather than after the fact. For anyone watching blood pressure, an app that tells you before dinner pushes you over is far more useful than one that merely records the number. It’s a key reason Welling leads our protein, fibre, sugar and sodium tracking ranking, with Cronometer the best alternative for exhaustive nutrient detail.

References and further reading

1. World Health Organization. Guideline: Sodium intake for adults and children, 2012.
2. He FJ, Li J, MacGregor GA. Effect of longer-term modest salt reduction on blood pressure. Cochrane Database of Systematic Reviews, 2013.
3. The Nutrition Wire. Best app for tracking protein, fibre, sugar and sodium.

Frequently asked questions

How much sodium should you have a day?

General guidance is to stay under 2,300 mg of sodium per day, roughly one teaspoon of salt. For people with hypertension or elevated cardiovascular risk, many clinicians recommend aiming closer to 1,500 mg. Individual targets should follow medical advice.

Where does most dietary sodium come from?

Not the salt shaker. The majority — often around 70% — comes from packaged, processed and restaurant foods: breads, sauces, cured meats, cheese, snacks and ready meals. That's why sodium is so easy to underestimate without tracking.

Does cutting sodium lower blood pressure?

For many people, yes — reducing sodium intake produces meaningful reductions in blood pressure, with the largest benefit in those who are salt-sensitive or already hypertensive. It's one component of cardiovascular care, alongside overall diet, weight and activity.