Sodium helps your body balance fluids, but most people eat far more than they need, and high intake raises blood pressure in many people — a major risk factor for stroke and heart disease. The DASH-Sodium trial showed that lowering sodium meaningfully reduced blood pressure, with the biggest drops on a diet also rich in fruits, vegetables, and low-fat dairy.
Here's the surprise: about 70% of dietary sodium comes from packaged and restaurant foods, not the salt shaker. Breads, sauces, deli meats, soups, and snacks are the usual culprits. Reading labels and cooking more at home gives you the most control — and your taste for salt actually adjusts downward over a few weeks.