Answer: Sodium makes the body hold on to water, which raises the volume of blood and can push blood pressure up, especially in salt-sensitive people. The FDA notes the Dietary Guidelines advise less than 2,300 mg a day for adults. On labels, 5% Daily Value or less per serving is low and 20% or more is high. Most sodium comes from packaged and restaurant food, not the salt shaker.
- The Dietary Guidelines advise under 2,300 mg of sodium a day for adults.
- Most sodium comes from packaged and restaurant food.
- On labels, 5% DV is low and 20% DV is high per serving.
- Cutting sodium is one of the best-supported habits for blood pressure.
Salt and sodium are not the same thing
Table salt is sodium chloride. Sodium is the part that matters for blood pressure, and labels list sodium in milligrams rather than salt. According to the FDA, one teaspoon of table salt contains about 2,300 mg of sodium, which is the daily limit the Dietary Guidelines for Americans suggest for people 14 and older. The FDA also says Americans eat an average of about 3,400 mg a day.
Why does it matter? When you eat more sodium, the body holds on to more water to keep the balance right. More fluid in the bloodstream means more pressure on artery walls. Some people are more salt-sensitive than others, which is one reason older adults and people with high blood pressure are often told to be especially careful.
Where sodium actually comes from
Most people think of the salt shaker first, but the FDA reports that more than 70% of the sodium Americans eat comes from packaged and restaurant foods. That changes where you should look. The usual top sources include:
- Breads and rolls, which are not very salty per slice but are eaten often.
- Pizza, sandwiches and burgers, where several salty parts stack up.
- Cold cuts, cured meats and sausages.
- Canned soups, broths and boxed meal kits.
- Savory snacks, sauces, dressings and seasoning packets.
That is good news in one way. A few swaps in foods you eat every day can lower your intake more than giving up the shaker. Pairing lower sodium with more potassium-rich foods, as in the DASH eating plan, gives you two levers at once.
How to read the sodium line on a label
The Nutrition Facts label gives sodium in milligrams and as a percent Daily Value (%DV) per serving. The FDA's quick rule is that 5% DV or less per serving is low, and 20% DV or more is high. Check three things every time:
- Serving size: if you eat two servings, double the sodium.
- Milligrams and %DV: use %DV to compare at a glance.
- Front-of-pack claims: they have legal meanings, shown in the table below.
Be careful with "reduced sodium." It only means 25% less than the regular version, which can still be high. The same habit of reading the panel carefully applies to supplements too; see our guide to reading a Supplement Facts panel.
| Label claim | What it legally means per serving |
|---|---|
| Sodium-free | Less than 5 mg |
| Very low sodium | 35 mg or less |
| Low sodium | 140 mg or less |
| Reduced sodium | At least 25% less than the regular product |
| No salt added | No salt added in processing; may still contain sodium |
Two soup labels, side by side
Here is the kind of comparison we do in the grocery aisle. Imagine two cans of tomato soup with the same serving size of one cup. These numbers are illustrative, not from a specific brand.
- Can A, regular: 690 mg sodium per serving, 30% DV. The can holds about two servings, so eating it all means close to 1,400 mg.
- Can B, low sodium: 140 mg per serving, 6% DV.
Can A on its own would use more than half of a 2,300 mg day. Can B leaves plenty of room for the rest of your meals. If you prefer the taste of Can A, a middle path is to mix the two, add herbs, pepper or a squeeze of lemon, or stretch it with no-salt-added canned tomatoes. Small changes like this, repeated across breakfast, lunch and dinner, are how sodium really comes down.
What the evidence shows, and what it does not
Lower sodium intake is one of the best-supported diet changes for blood pressure. The NHLBI DASH Eating Plan describes a lower-sodium version of DASH that lowered blood pressure further than DASH alone in research. The CDC also lists eating less sodium among the steps that help manage blood pressure.
There are limits to keep in mind. People vary in how much their blood pressure responds to salt, and sodium is only one part of the picture alongside weight, activity, alcohol and sleep. If you have heart failure, kidney disease or take diuretics, your doctor may set a specific sodium target for you, which matters more than general advice. Do not switch to a potassium-based salt substitute without asking, either, since it can interact with some blood pressure medicines.
Where Melonex fits next to a lower-sodium diet
Reading labels and cutting sodium will do more for most people's blood pressure than any capsule. Melonex is a dietary supplement with L-citrulline and two forms of L-arginine, amino acids the body uses to make nitric oxide. It is designed to help maintain healthy blood pressure already in the normal range and to support circulation, alongside food and activity. It does not treat high blood pressure, and it does not cancel out a salty diet.
If you take blood pressure medicine, ask your doctor before adding any arginine product, because the effects can add up. For background, see what Melonex is and our Melonex questions and answers. Package prices, including the Melonex discount for multiple bottles, are listed on the pricing page.
Labels first, supplements second
If your doctor agrees, see package prices on the Melonex official website.
Order MelonexFrequently asked questions
How much sodium should I eat per day?
The Dietary Guidelines advise less than 2,300 mg a day for most adults. Your doctor may set a lower target if you have high blood pressure or other conditions.
Is sea salt healthier than table salt?
Not meaningfully for blood pressure. By weight, sea salt and table salt contain similar amounts of sodium.
Does Melonex contain sodium?
Check the Supplement Facts panel on the bottle, which is the authority for what each serving contains.