What does sodium do in the body?

Sodium is an electrolyte that helps regulate:

Fluid balance

Blood pressure

Nerve signaling

Muscle contraction

It works closely with potassium to maintain proper fluid distribution inside and outside your cells. Without sodium, your nerves wouldn’t transmit signals effectively, and your muscles — including your heart — wouldn’t function properly.

In short, sodium is necessary. The problem is not its presence, but its excess.

Where does sodium come from?

Many people assume sodium only comes from table salt. However, most dietary sodium actually comes from processed and packaged foods.

Common high-sodium sources include:

Processed meats (sausages, bacon, canned meats)

Instant noodles and packaged soups

Snack foods like chips

Stock cubes and seasoning mixes

Fast food and restaurant meals

Naturally occurring sodium is found in small amounts in foods like milk, meat, and vegetables, but these amounts are usually not a concern.

How much sodium do you need?

Most adults need only about 1,500 mg of sodium per day, and should generally limit intake to no more than 2,300 mg daily. However, many diets exceed this amount, especially when processed foods are consumed regularly.

Consistently high sodium intake can increase the risk of high blood pressure, heart disease, and kidney problems.

The importance of balance

Sodium does not work alone. It balances with potassium to regulate blood pressure and fluid levels. Diets high in sodium but low in potassium — often due to low fruit and vegetable intake — can increase health risks.

Reducing processed foods and increasing whole foods like fruits, vegetables, legumes, and fresh proteins can help restore this balance.

Practical tips to manage sodium intake

Cook more meals at home using fresh ingredients

Taste food before adding extra salt

Limit use of stock cubes and processed seasonings

Choose low-sodium or no-salt-added products when possible

Increase potassium-rich foods to support balance

Final thoughts

Sodium is not the enemy — it is an essential mineral required for life. The real issue lies in modern dietary patterns that provide far more than the body needs. By focusing on whole, minimally processed foods and being mindful of hidden sources of salt, you can maintain the right balance and support long-term heart and kidney health.

Moderation, not elimination, is the goal.