Salt vs. Sodium: What's the Difference? Health Experts Explain

You don’t just crave it; you need it! Salt contains one of the nutrients that the body can’t actually make on its own—sodium. In fact, you have to consume it regularly so it can perform various critical functions to keep you healthy each day. Surprised? Many are. The good news is that it’s widely available and tastes good, too! But could enjoying this flavor be risky for your well-being? Unfortunately, it’s true. And the duality you’re going to finally untangle: on the one hand, providing essential nutrition along with great flavor and its role in increasing potential health risks on the other.

Let’s set the record straight about salt and sodium and see what the science and health experts have to say. Understanding the difference between salt and sodium is important so you can confidently navigate your food choices toward flavor, nutrition and health and prevent complications related to too much sodium in your diet. 

Salt vs. Sodium: What's the Difference?

"Sodium and salt are often used interchangeably, but they're not the same thing," explains Sharon Small, M.P.H., RD, LD, a hospital-based cardiovascular and outpatient counseling dietitian in Houston. Sodium is a mineral and a key component of salt. Salt is actually called sodium chloride because it is made up of 40% sodium and 60% chloride. This distinction matters because while your body needs sodium to function properly, too much (typically consumed as salt) can increase the risk of certain health issues.

Nikki Bart, M.D., P.h.D., a cardiologist at St. Vincent’s Hospital in Sydney, Australia, emphasizes the importance of differentiating each term, "Understanding the proper nomenclature is crucial for clear communication about dietary needs and health risks."

What's Salt?

In its natural state, salt is a mineral that can help preserve food and enhance its flavor. "Bacteria cannot thrive in high concentrations of salt," Lena Beal, M.S., RDN. LD, a cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, points out. Salt's antibacterial properties have been used for centuries in food preservation.

Historically, salt has played an essential role in human civilization, enabling safe food storage before refrigeration. "Salt's importance in food preservation cannot be understated," notes Bart. "It's not just about taste—salt also stabilizes and prolongs the shelf life of food."

What is Sodium?

Sodium isn't just about seasoning your dishes. It plays a vital role in your body, from regulating fluids and balancing electrolytes to managing blood pressure, to name a few. "Sodium is essential for helping pump water in and out of cells and helping regulate cardiac function," explains Jen Nguyen, RDN, a private practice dietitian and co-founder of Sweet Pea Plant-Based Kitchen. Beal adds, "In addition to helping nerve impulses and muscle contractions, it's vital for our entire circulatory system's balance.”

Since sodium has such a critical function in the body, Bart warns of the rare but dangerous condition of hyponatremia. Hyponatremia (AKA low sodium) is a deficiency of sodium in the body, which can occur from excessive sweating, vomiting or diarrhea. "Awareness is crucial, especially during flu season or after intense physical activity," she advises.

Sodium in Your Diet

On average, American adults consume about 3,400 mg of sodium daily, which is significantly above the recommended limit. The 2020-2035 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 per day—equal to about one teaspoon of table salt. However, the American Heart Association recommends a stricter limit of no more than 1,500 mg per day for most adults.

"A staggering 70-plus percent of this intake comes from packaged foods and restaurant meals," Bart notes. Other high-sodium foods include "Smoked, cured, salted, and canned meats, along with seasonings and packaged mixes,” adds Beal.

Hidden Sources of Sodium

A tricky aspect of managing sodium intake is its hidden presence in foods you wouldn't typically consider salty. "It's not just about the saltshaker on your table; it's the invisible sodium in processed and convenience foods that adds up," explains Smalling.

And while most people associate sodium with table salt, it can also be found in other food items that often go unnoticed. Therefore, it’s crucial to be mindful of the sodium content in your daily diet.

What Happens When You Have Too Much Sodium

Excessive sodium consumption increases the risk of many health problems, including high blood pressure and cardiovascular issues like heart stroke. "High blood pressure, kidney stones, water retention and heart disease are just the start," warns Beal. These conditions underline the silent but serious impact of too much sodium in the diet: "The problem with too much sodium is that it’s often silent—you don’t really feel any different—making it crucial for individuals to be proactive about their intake to prevent chronic high blood pressure and its complications," cautions Bart.

Smalling points out the immediate effects of a high-sodium meal, such as swollen hands and feet due to fluid retention. "It's a sign that your kidneys and heart are working overtime," she says.

Excessive Sodium and Chronic Conditions

"Excessive sodium consumption is a well-established risk factor for hypertension, heart disease and kidney damage," Bart explains. A review notes that reducing sodium intake should be part of a first-line therapy for high blood pressure. Research has found that even a 10-point drop in systolic blood pressure (the first number in your blood pressure reading) can decrease heart disease events by 20% to 30%.

Beal advises, "Individuals with pre-existing conditions such as heart failure or kidney disease need to be particularly vigilant about their sodium intake." 

Tips to Reduce Sodium in Your Diet

Reducing sodium intake doesn't have to be daunting. Beal suggests focusing on shopping, cooking and dining out strategies.

Shop Smart 

"Start with reading labels carefully and choosing fresh ingredients. Use herbs, spices and other natural flavor enhancers in place of salt when cooking," Beal says.  

Nguyen adds that, “Learning about sodium equivalents and using low-sodium alternatives can empower individuals to make healthier choices, as well as selecting restaurants that offer clear nutritional information.”

Also, opting for fresh, frozen or vegetables over canned ones, choosing low-sodium versions of favorite products, and being cautious with condiments can significantly impact your sodium intake. That said, there are many no-added-salt canned great options available.

Dining Out with Care 

When dining out, Beal recommends asking for sauces on the side and controlling portion sizes to manage sodium intake. "Being mindful of how food is prepared and choosing lower-sodium options can make a big difference."

Cook at Home 

Ultimately, reducing sodium intake doesn't mean sacrificing flavor. Nguyen encourages gradual changes, encouraging individuals to cook at home and experiment with alternative seasonings and flavor enhancers like spices, vinegar and citrus fruits.

In fact, research has found that reducing sodium and replacing it with herbs and spices was ranked equal or superior in acceptability to the original in 8 of 10 common foods tested. This suggests that herbs and spices can be a nutritious alternative to salt to help reduce sodium intake while maintaining flavor.

Respect Your Personal Preferences and Culture 

Because individuals have different food and flavor preferences, Smalling emphasizes the importance of understanding personal dietary habits. "Identify the primary sources of sodium in your diet and find ways to make small, impactful changes. Even reducing sodium intake by 1,000 mg can significantly lower blood pressure," she explains.

The Bottom Line

Understanding the difference between salt and sodium helps you make informed dietary choices. Salt is a mineral composed of sodium and chloride, commonly used for flavor and food preservation. Sodium is a nutrient crucial in numerous bodily functions, such as regulating blood pressure and maintaining proper fluid balance. Too much sodium can increase the risk of health conditions such as high blood pressure and heart disease.

Therefore, adopting mindful eating practices and monitoring your sodium intake is essential. "It's about progress, not perfection," Smalling comments, "and experimenting with other flavors from various global cuisines can make lower-sodium eating a culinary adventure rather than a restriction." Bart emphasizes that "Prevention is always better than cure. And the best day to start is today.” Use your food choices as a powerful tool, be mindful of your sodium intake and know that small changes can significantly benefit your heart health and longevity. Working with a registered dietitian or a health care provider is the best way to ensure personalized advice.