As with most things in life, there is no one-size-fits-all answer to this question. It depends on your individual health and fitness goals, as well as your overall diet and lifestyle. That being said, the American Dietetic Association (ADA) recommends that adults consume no more than 2,300 mg of sodium per day. This equates to about 1/2 teaspoon of salt. So, if you're eating a typical Western diet, you're likely consuming well over the 2,300 mg/day limit.
In order to stay within the ADA's recommended sodium limit, it's important to be aware of the types of foods and beverages that contain sodium. Generally, foods and beverages that are high in sodium are processed and contain a lot of added salt. So, if you're looking to cut back on your sodium intake, it's best to avoid processed foods and to watch out for foods and beverages that are labeled "sodium-free." Additionally, it's important to be aware of the amount of sodium that is naturally present in foods. For example, a cup of cooked black beans contains about 220 mg of sodium, while a cup of cooked white beans contains only about 40 mg of sodium.
So, how can you cut back on your sodium intake without sacrificing your favorite foods or beverages? One way to reduce your sodium intake is to choose lower-sodium versions of your favourite foods and drinks. For example, a 1/2 cup of cooked black beans contains only 120 mg of sodium, while a 1/2 cup of cooked white beans has only 8 mg of sodium. Additionally, you can make your own low-sodium versions of food and drink recipes. For example, a low-sodium version of the popular spicy chicken enchilada sauce contains 3 mg of sodium per tablespoon, while the regular version contains 18 mg of sodium per tablespoon. Finally, be sure to keep a food journal to track your sodium intake and make adjustments as needed.