By SmashMeals Editorial · Published · Updated
Most people trying to cut salt start by hiding the salt shaker. That helps a little. The bigger win is learning where sodium actually comes from and how to read a label in about ten seconds, especially now that a new FDA rule will let food makers swap in salt substitutes.
How much sodium is recommended
U.S. dietary guidance recommends no more than 2,300 mg of sodium a day for people 14 and older, about one teaspoon of table salt. Your clinician may set a lower target if you have high blood pressure, heart failure or kidney disease.
Most of us go well over. CDC data from NHANES, summarized by AJMC, found that about 89% of U.S. adults exceeded 2,300 mg, and officials cited typical intake of around 3,400 mg a day.
Where the sodium comes from
Most sodium in the American diet is already in food when you buy it: bread and rolls, deli meats, pizza, soups, sauces, cheese, snacks and restaurant meals. A single restaurant entrée can carry more than a day's worth. That is why reformulating everyday foods matters so much.
Read the label in ten seconds
| Look at | What to check |
|---|---|
| Serving size | Is the sodium for the whole container or one of several servings? |
| Sodium (mg) | Compare it with your daily target and the rest of your day. |
| % Daily Value | 5% or less is low; 20% or more is high for one serving. |
| Potassium (mg) | Worth checking if you have kidney disease or take medicines that raise potassium. |
| Ingredient list | Look for salt, sodium-containing additives and salt substitutes such as potassium chloride. |
Claims on the front of a package have specific meanings: "low sodium" means 140 mg or less per serving, and "reduced sodium" means at least 25% less than the regular version, which can still be a lot.
The new FDA salt substitute rule
On October 13, 2026, the FDA published a final rule allowing manufacturers to use salt substitutes in 139 standardized foods, products whose recipes are defined in federal regulations and previously required ordinary salt. It takes effect December 14, 2026. Using substitutes is optional for manufacturers, and the rule does not approve any new additive. Read our news coverage.
Over time, that may mean some familiar cheeses, breads and condiments contain less sodium. It may also mean more potassium.
A caution about potassium
Many salt substitutes use potassium chloride. For most people, more potassium is fine or even helpful. But when the rule was proposed, the National Kidney Foundation and other groups warned, as reported by STAT, that "hidden potassium" could be dangerous for people with chronic kidney disease, many of whom do not know they have it. High blood potassium can cause dangerous heart rhythms.
If you have kidney disease, or take medicines your doctor has said can raise potassium, ask your clinician or pharmacist before using salt substitutes, and read ingredient lists.
Practical swaps
| Higher-sodium habit | Lower-sodium swap |
|---|---|
| Deli meat sandwich | Leftover roasted chicken or turkey |
| Canned soup | Low-sodium version, or homemade with no-salt-added broth |
| Bottled marinades and sauces | Citrus, garlic, herbs, vinegar and spice blends without salt |
| Restaurant entrée | Ask for sauce on the side; split it or save half |
| Canned beans and vegetables | No-salt-added versions, or rinse before using |
| Salty snacks | Unsalted nuts, fruit, plain popcorn |
Taste adapts. Many people find that after a few weeks of eating less sodium, their old favorites taste too salty.
Make the number visible
The hardest meals to control are the ones you did not plan: a drive-through lunch or a frozen dinner grabbed on the way home. Planning lets you see the sodium before you eat. SmashMeals posts the nutrition for each meal so you can compare it with your target. That does not make every meal low-sodium, and you should choose the ones that fit your plan.
Explore our heart-healthy meals, see this week's menu, and read our guide to closing the fiber gap, another habit that supports heart health.
Sources
Frequently asked questions
- How much sodium should I eat per day?
- No more than 2,300 mg a day for people 14 and older under U.S. guidance. Your clinician may recommend less if you have high blood pressure or other conditions.
- What does the FDA's 2026 salt substitute rule do?
- It lets manufacturers use salt substitutes in 139 standardized foods that previously required salt. It takes effect December 14, 2026 and is optional.
- Who should avoid potassium-based salt substitutes?
- People with chronic kidney disease, and people taking medicines that can raise potassium, should ask their clinician or pharmacist before using them.