Recommended Sodium Intake by Age: Just ½ Tsp. Less Can Lower Heart Health Risk for Women Over 50
Cutting back on salt could help prevent heart disease, stroke and dangerous water retention
It’s difficult to imagine a world (or meal) without salt. From seasoning healthy foods like chicken and vegetables to more snackable bites like French fries and crackers, salt is a staple in the American diet. However, as many of us have begrudgingly accepted, salt can have serious effects on our bodies that compound as we grow older. That begs the question: What’s the recommended sodium intake by age to stay healthy? Here we break down what’s a safe amount vs. what can hamper your health, plus see smart ways to scale back your salt intake without sacrificing flavor.
The problem with too much sodium
“Excess sodium pulls water into the bloodstream, increasing blood volume and raising blood pressure,” says registered dietitian nutritionist Dawn Jackson Blatner, RDN, CSSD. “Over time, high sodium intake can increase risk of heart disease, stroke and kidney damage.”
In fact, the risk of heart disease increases by up to six percent for every 1 gram increase in your dietary sodium intake, per a 2020 study in the journal Nutrients.
Woman's World Answers
Too much sodium can also cause water retention (hello, puffiness). “Eating it in excess often causes the body to retain water, which can leave you feeling bloated and uncomfortable,” says Mackenzie Burgess, RDN, a nutrition partner with Butcher’s Bone Broth.
On average, Americans eat 3,400 mg of sodium every day. That’s much more than the U.S. Dietary Guidelines for Americans recommends, which is less than 2,300 milligrams per day, or the equivalent of 1 tsp. of table salt, per the U.S. Food & Drug Administration.
Recommended sodium intake by age, according to experts
The current Dietary Guidelines recommend the following daily sodium intakes by age:
- 1,200 mg/day for ages 1 through 3
- 1,500 mg/day for ages 4 through 8
- 1,800 mg/day for ages 9 through 13
- 2,300 mg/day for adults over 13
But the American Heart Association takes this a step further and recommends an ideal limit of no more than 1,500 mg per day for most adults—especially those over 50.
Why too much sodium affects women differently over 50
Reducing your sodium intake by 1,000 mg per day (less than ½ tsp. of salt) can make a notable difference in your blood pressure and heart health.
“You might benefit from lowering your intake to 1,500 mg if you have high blood pressure, heart disease, kidney disease, diabetes or are over age 50,” says Burgess. “These conditions make you more vulnerable to the downsides of excess sodium, so cutting back can offer added protection.”
The recommendations for reduced sodium get stricter as we grow older. That’s because as we age, our bodies become more sensitive to sodium, and the risk for developing high blood pressure and heart problems increases.
“Older adults may process sodium less efficiently, making a more moderate intake more beneficial for long-term health,” says Burgess.
Your healthcare provider may also recommend that you cut back on sodium based on your labs or medical history.
Easy ways to reduce sodium without sacrificing flavor
Keep in mind that most of your sodium a day isn’t coming from what you sprinkle on your dinner plate. More than 70 percent of the sodium Americans consume comes from restaurants and prepared foods—think that calamari appetizer at your favorite seafood stop or the fast food burger and fries you enjoy for lunch.
However, cutting back on sodium doesn’t mean you’re stuck with bland foods for the rest of your life. Blatner recommends several ways to bring your salt intake down without feeling deprived.
Focus on potassium
“Research suggests focusing on adding more potassium-rich foods may have a greater positive effect on your blood pressure than just cutting sodium,” says Blatner. Aim to eat more fruits and vegetables like bananas, sweet potatoes, spinach, tomatoes and avocado as well as yogurt and beans. (See more potassium-rich foods here.)
Cook more at home
Remember, restaurant and processed foods tend to have high sodium content. “Prepare your own protein for sandwiches like grilled chicken or roast turkey breast to help decrease high sodium deli meats,” says Blatner. Another good option for at-home cooking is opting for fresh or frozen vegetables over those with salty seasonings added.
You can also enhance the flavor of your dishes with herbs, spices and other seasonings without salt. “Focus on flavor by cooking with garlic, citrus, vinegar or bone broth instead of reaching for the salt shaker,” says Burgess.
Use salt substitutes
“These can give you that salty taste with less sodium,” says Blatner. She recommends potassium-enriched salt like Nu-Salt (note that potassium-based substitutes like this may not be safe for people with kidney disease or those taking certain diuretics or blood pressure medications, since these can raise potassium to dangerously high levels) or plant-based salt like SaltWise (which has 50 percent less sodium than table salt). (You can find more tasty salt alternatives here.)
Choose lower-sodium options
Canned goods, soups, sauces (especially soy sauce) and snacks can be sneaky sources of sodium—even foods like salad dressing can be packed with excess salt. Be sure to look at the nutrition facts label when shopping. “Foods that list five percent of your daily value of sodium are considered low-sodium for that serving size, while 20 percent is considered high sodium,” says Blatner.
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