Salt: Why Your Body Needs It—But Not Too Much

Sep 9

We often hear about sugar, salt, and fat as the villains of our diet. They’re blamed for chronic diseases, weight gain, and poor health. But the truth is more complicated. Each of these nutrients plays an essential role in the body, and we can’t survive without them. The problem comes when we get too much, often from added or processed sources. This series looks at sugar, salt, and fat individually—why we need them, what happens when we don’t get enough, and the potential consequences of excess. This is part 2 in the series.

Salt: Why Your Body Needs It—But Not Too Much

What is Salt, Really?

When we talk about salt, we usually mean table salt, which is sodium chloride. Sodium is the part that gets most of the attention, since it plays critical roles in the body but is also linked to health risks when consumed in excess.

Salt is one of the oldest food seasonings and preservatives, but it’s also essential for life. Without enough sodium, many of the body’s basic functions can’t operate properly.

Why Do We Need Salt?

Sodium, along with potassium and chloride, is an electrolyte that helps regulate fluid balance, blood pressure, and nerve signaling. It also supports muscle contractions, including the heartbeat.

Without enough sodium, people can experience:

Muscle cramps
Low blood pressure
Headaches
Confusion
In extreme cases, hyponatremia (dangerously low sodium levels in the blood)

This is why sodium is essential. Your body needs a steady, small amount to function every day.

Is Salt All Bad?

Salt is often painted as harmful, but the truth is more nuanced. The problem isn’t salt itself—it’s the amount and the sources.

The average American consumes well over the recommended amount of sodium each day, often without realizing it. More than 70 percent of the sodium in our diets comes not from the salt shaker, but from processed and restaurant foods like soups, bread, sauces, frozen meals, and fast food.

A small sprinkle of salt in home cooking is rarely the issue. Instead, it’s the hidden sodium in packaged foods that adds up quickly.

Where Sodium Hides in the Diet

When people think about sodium, they often picture the salt shaker on the table. The reality is that most of the sodium we eat comes from packaged and restaurant foods, not what we add at home. Even foods that don’t taste particularly salty can contribute a lot over time.

Some common places sodium hides include:

Breads and rolls – not salty tasting, but eaten often enough to add up.
Canned soups and broths – unless labeled low sodium, these are typically very high.
Deli and cured meats – turkey, ham, bacon, sausage, and pepperoni are big contributors.
Cheese – especially processed cheeses and cheese spreads.
Frozen meals – added sodium helps with both flavor and preservation.
Condiments and sauces – ketchup, soy sauce, salad dressings, and pasta sauces.
Snack foods – chips, pretzels, crackers, and flavored nuts.
Restaurant and fast food meals – often loaded with sodium even if they don’t taste salty.
Pickled foods and olives – brined and naturally higher in sodium.

The point is not to avoid all these foods forever but to be aware of where sodium sneaks in. A few simple swaps, such as choosing reduced-sodium broth or limiting processed meats, can make a significant difference without sacrificing flavor.

What Happens if We Get Too Much?

Excess sodium intake can:

Raise blood pressure in people who are salt-sensitive.
Increase risk of heart disease and stroke.
Cause fluid retention and bloating.

That doesn’t mean everyone needs to eliminate salt. In fact, most people would benefit more from reducing processed foods than from cutting out salt entirely.

The Dietary Guidelines for Americans recommend no more than 2,300 milligrams of sodium a day for adults. That’s about one teaspoon of table salt. Many people easily double that amount without realizing it.

How to Strike a Balance

Rather than fearing salt, the key is balance. Here are a few ways to manage sodium while still enjoying flavorful meals:

Cook at home more often: You have control over how much salt goes into food.
Flavor with herbs and spices: Garlic, citrus, pepper, and fresh herbs can enhance flavor without relying on salt.
Check labels: Compare brands and choose lower-sodium options when possible.
Eat more potassium-rich foods: Fruits and vegetables help balance sodium and support healthy blood pressure.

Friend, Foe, or In Between?

So where does salt fall? Just like sugar, it isn’t a simple friend-or-foe story. Sodium is essential for life, but the amount most people get today can push it into harmful territory.

A little salt is your friend—it keeps your body running smoothly. Too much salt, especially from processed foods, can be a foe over time. Once again, the truth lies in between. Salt is neither all good nor all bad—it’s about finding the right balance for your health.

Sugar, salt, and fat are not the enemies of health that they’re often made out to be. They are essential nutrients that keep the body running, but they can become harmful when consumed in excess—especially from added or highly processed sources. Understanding the balance between “enough” and “too much” is the key. As you follow this series, remember that nutrition isn’t about extremes or elimination. It’s about finding the middle ground where food supports both health and enjoyment. Next week’s topic, Fat Facts: Why We Need It and Why Type Matters