Most American adults get more sodium than they should. But the way salt makes its way into meals isn’t the same for everyone. New research published in the Journal of the American Heart Association reveals that sodium habits vary widely by cultural background, even though pizza, soup and chicken remain top sources across the board.
The study looked at national dietary data from before the pandemic and found some important differences. For example, Asian American adults were the most likely to add salt while cooking, but the least likely to use salt at the table. On the other hand, Black adults were more likely to report efforts to cut back on sodium and were the group most often advised by doctors to reduce their intake.
Cultural cuisine also played a major role. Mexican American adults consumed more sodium from traditional dishes like enchiladas, tamales and fajitas. Asian American adults saw a large portion of sodium intake come from soy sauce, fried rice and stir-fried dishes. Black adults had higher intake from processed chicken products like nuggets and patties.
One especially notable finding challenged a long-standing assumption. Researchers discovered that assuming all rice is cooked with salt inflated sodium estimates among Asian Americans by about 325 mg per day. In reality, many people in this group do not add salt to rice at all. That difference could affect how public health strategies are shaped going forward.
Reducing sodium doesn’t mean giving up your culture. Instead, it starts with knowing where sodium is hiding and making small changes — like using salt substitutes, reading food labels and adding more potassium-rich foods like leafy greens and beans.
“To lower sodium intake in diverse populations, researchers, health care professionals and policymakers should help people understand the sodium content in packaged foods, restaurant meals, home cooking and table salt while suggesting methods to cut their salt intake,” said lead study author Jessica Cheng, Ph.D., a postdoctoral research fellow at the Harvard T. H. Chan School of Public Health.
Cheng added that “reducing sodium is good for everyone, and it doesn’t have to be difficult.” She recommends trying low-sodium swaps and incorporating potassium-rich foods to help manage blood pressure. For those curious about salt substitutes, she advises talking to a health care provider first — especially for anyone with kidney issues or medications that affect kidney function.
This research was supported by the National Heart, Lung, and Blood Institute and the National Institute on Minority Health and Health Disparities of the National Institutes of Health.