Recommended Sodium Intake
According to the Office of Disease Prevention and Health Promotion (ODPHP), you need around 1,500 milligrams (mg) of sodium per day to replace whatever you lose in urine and sweat. In most cases, we consume enough in our regular diet and then some.
Consider how quickly the sodium levels add up if you eat just four ounces of beef (60 mg), a cup of milk (140 mg), one cup of greens (100 mg), two eggs (350 mg), an ounce of blue cheese (375 mg), and one slice of refined white bread (175 mg), and a cup of plain yogurt (150 mg). Even without a grain of added salt, you’re already more than halfway to your 1,500-milligram target.
Unfortunately, Americans tend to eat far more than this. In fact, according to ODPHP, the average American consumes around 3,400 milligrams of sodium day due in large part to the packaged and processed foods we grab at the grocery store.
To this end, the ODPHP recommends that American adults consume less than 2,300 milligrams of sodium per day as part of a healthy dietary routine. Furthermore, African Americans, people with high blood pressure, and those over 50 are advised to limit their intake to 1,500 milligrams per day due to the increased risk of cardiovascular disease.