Eat Less Salt


Eating too much salt can be bad for your health. Salt is sodium and chloride. Sodium can increase your blood pressure and the chances of you having a heart attack or stroke. Heart disease is the leading cause of death in Arizona.

National dietary guidelines recommend that many adults eat no more than 2,300 milligrams of sodium each day. For best health, some adults should eat no more than 1,500 milligrams of sodium each day. You should limit your sodium intake to no more than 1,500 milligrams of sodium a day, if:

  • You are 40 years of age or older
  • You are African American
  • You have high blood pressure

Start today and become a "Champion for Change" to cut back on your sodium intake. A "Champion for Change" is anyone that makes healthy changes in their home or community. Being a Champion is about being committed to keeping you and your family healthy.

Begin today by taking these simple steps to eat less salt:

  • Pledge to eat less salt-- Sign up for email alerts and pledge to reduce your salt intake.
Sign Up for Email Alerts Pledge to Reduce your Salt Intake
  • Know your recommended limits for daily sodium intake:
    • No more than 2,300 milligrams of sodium per day for many adults
    • Less than 1,500 milligrams of sodium for adults over 40 years old, African Americans, or for people with high blood pressure
  • Read nutrition labels on the foods you buy. Sodium is listed on nutrition labels.
  • Ask for foods low in sodium when you eat out or shop.

If you have high blood pressure, be sure to:

Sodium Content and How Salt Affects You.pdf
Sodium Content and How Salt Affects You BrochurePDF

Read recent reports that highlight how important it is to limit the sodium in your foods:

  • The Centers for Disease Control and Prevention (CDC) published a 2009 study in Morbidity and Mortality Weekly Report that shows two out of three adults (69%) should eat no more than 1,500 milligrams of sodium a day. These groups are at especially high risk for health problems from eating too much sodium.
  • In January 2010, the New England Journal of Medicine published a research studyPDF that showed reducing dietary sodium by 1,200 milligrams of sodium (3 grams of salt or about the amount of sodium in a slice and a half of pepperoni pizza) per day may reduce both coronary heart disease and stroke. In Arizona, this could reduce new cases of coronary artery disease up to 2,500 per year, reduce the number of strokes by up to 1,400, decrease heart attacks by up to 2,000, and save $207-$497 million in health costs each year.