Hidden Sources of Sodium: 4 Common Mistakes That Raise Blood Pressure After 40

Written by Emma Mattison, NASM Certified Personal Trainer, Nutrition Coach, Functional Aging Specialist, and MS(c) Exercise Physiology. Founder of the Academy of Superior Online Coaching (ASOC).

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links through which, at no additional cost to you, I may earn a small commission. Read full privacy policy here.

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If you’ve ever swapped table salt for Himalayan pink salt, thinking it’s “way lower in sodium,” I get it—because that was me a couple of years ago.

And if you’re in your 40s or beyond, this matters more than ever. This is the decade where people start paying attention to muscle loss, osteoporosis risk, fall prevention, and yes, high blood pressure (hypertension). Hypertension isn’t just a U.S. problem. It’s a global crisis.

One of the most overlooked factors in supporting healthy blood pressure (and, indirectly, a healthy body weight) is sodium intake—and I’m not talking about the salt shaker alone.

In this article, I’m going to break down what sodium is, how much we’re really eating, and the four biggest mistakes I see people make—especially adults 40+ who are trying to do the right thing when it comes to the hidden source of sodium.

What sodium is (and why your body needs it)

Sodium is a mineral and an electrolyte. It’s essential for key functions like:

• fluid balance

• nerve signaling

• proper muscle function

But sodium doesn’t work alone. It works alongside other electrolytes—especially potassium. The issue is that most people in modern society don’t consume electrolytes in anything close to a helpful balance.

How much sodium is recommended per day?

The American Heart Association recommends limiting sodium to no more than 1,500 mg per day and sets an upper limit of 2,300 mg per day.

Here’s why I find the “upper limit” approach risky: most people treat it like the “I won’t get caught unless…” rule.

However, the average sodium intake in the U.S. is about 3,400 mg per day, which is well above recommended limits.

If you’re only focusing on “not salting your food,” you’re missing the bigger picture.

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Hidden sources of sodium mistake #1: Misinterpreting the source of your sodium

Table salt vs sea salt vs Himalayan pink salt

Yes—different salts can have slightly different amounts of hidden sodium by volume. But the bigger truth is this:

They’re all high in sodium.

Using the numbers from the examples I shared in the video, a small amount (about ¼ teaspoon) can be roughly:

• Iodized table salt: ~590 mg sodium

• Sea salt: ~550–575 mg sodium (varies—check the label)

• Himalayan pink salt: ~460 mg sodium

Even the “healthier” salt can still account for a significant portion of your day.

The real sodium culprit: processed and restaurant foods

The most significant hidden source of sodium isn’t your salt shaker. It’s processed and restaurant foods, which can make up more than 70% of sodium intake for many people.

Examples of common high-sodium foods (even when you don’t add salt)

• Smoked foods (like smoked salmon): often high-sodium

• Plant-based burgers: can be surprisingly salty

• Protein powder: processed = can add sodium quietly

• Nut butters: sodium adds up across servings

And here’s a detail people don’t realize: some meats are “enhanced” with sodium solutions to retain water—meaning you may be paying for water weight (and eating extra sodium).

Action step: If a food doesn’t have a label, look it up and log it anyway. The “invisible sodium” is where people lose.

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Hidden sources of sodium mistake #2: Falling for “reduced sodium” labels

“Reduced sodium” sounds like a win.

But it usually just means the product has 25% less sodium than the original—not that it’s low.

So if the original was extremely high, the “reduced” version can still be a hidden source of sodium bomb.

Action step: Stop buying based on the front label. Flip it over and check the milligrams per serving.

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Hidden sources of sodium mistake #3: Not recognizing electrolyte drinks as a source of sodium intake

Electrolytes can be useful—when you actually need them.

If you’re “sweating buckets,” especially in heat, long training sessions, or endurance work, replacing electrolytes can make sense.

But most general exercisers are not losing enough fluid to require electrolyte packets every day—and many people use them for taste or the sugar hit.

A popular product like Liquid I.V. contains hundreds of milligrams of sodium per stick. (Always check your specific label, because formulas vary.)

Sodium vs potassium balance

Potassium matters, and most people don’t get enough of it. But I want to be clear:

Don’t use potassium supplements as a “fix” for chronically high sodium. Start by lowering sodium intake first, then build a better balance through a nutrient-dense diet.

Action step: If you use electrolytes, treat them like a tool—not a flavored water replacement.

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Hidden sources of sodium mistake #4: Overlooking water softeners and bottled water sodium

This one surprises people:

Some water softeners can add sodium to your household water (depending on your system). In that case, you may want to explore alternatives like potassium-based systems, or make sure your drinking and cooking water is filtered separately.

Also, check the label on your bottled water. Some brands include sodium.

Action step: Consider filtering drinking/cooking water separately (for example, with a standard countertop filter like Brita).

Sodium and high blood pressure: why it matters after 40

As a functional aging specialist, I focus on what keeps you strong, capable, and independent over the long term.

Consistently high sodium intake is associated with elevated blood pressure, and high blood pressure is a significant risk factor for cardiovascular disease.

This isn’t about fear. It’s about awareness and wise decisions.

How to lower sodium without doing something extreme

Please don’t try to “fix” everything overnight.

Instead:

Track sodium for 7 days

Get an accurate baseline—because assumptions are where people get stuck.

• Track your food for a week

• Identify your most significant sodium sources

• Look for patterns (processed foods, restaurant meals, “healthy” packaged foods, electrolyte drinks)

Make small reductions that stack

Once you know your baseline, you can start making small changes that actually last.

And if someone tries to sell you a cookie-cutter diet as the answer for your body? Run.

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If you've been reaching for electrolyte powders post-workout, consider this healthier option by Dr. Berg: Electrolyte Powder

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Want Help Applying This to Your Life?

If you’re looking for a realistic, transparent way to stay strong, energized, and independent as you age, my personalized training programs at Emma Mattison Fitness are built with this kind of science in mind.

📬 You can also sign up for my newsletter for free anti-aging fitness tips, workouts, and evidence-based insights every week.

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About the Author

Hi! I'm Emma Mattison.I’m a certified personal trainer (NASM), certified nutrition coach, Functional Aging Specialist, certified virtual coach, stretch & flexibility coach, pranayama breathwork guide, kettlebell trainer, and full-time holistic movement nerd. I'm also the founder of the Academy of Superior Online Coaching (ASOC)—because, yes, I like to stay busy and yes, I think trainers deserve better education than random PDFs and influencer vibes.

I specialize in functional fitness for adults 40+, especially those managing chronic conditions like fibromyalgia, arthritis, joint replacements, or multiple sclerosis. I believe strength, balance, and movement can be playful and scientific—and I live for making complex topics feel like a conversation, not a textbook.

I genuinely love diving into peer-reviewed research (yes, for fun), and my mission is to turn that science into practical, empowering tools you can actually use—whether you’re a client, a coach, or just curious.

My love for fitness really started with helping my best friend, who I now get to call my husband. He’s the reason my work feels so joyful (and why my YouTube channel, Emma Mattison Fitness, looks as polished as it does!). He edits all my content and is probably working on the next video as you’re reading this. Go give it a like if it’s helpful—we make these together, with real humans in mind. 😊😊

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References

• American Heart Association — sodium recommendations (1,500 mg ideal; 2,300 mg upper limit).

• CDC — average U.S. sodium intake (~3,400 mg/day) and major sodium sources (processed/restaurant foods).

• FDA — “reduced sodium” definition (generally 25% less than the regular product).

• Liquid I.V. product nutrition labeling (sodium per serving varies by formula).

• Brita — general info on drinking water filtration products.

• CDC — high blood pressure and cardiovascular risk context.