How to cut back on salt for a healthy heart

Americans regularly consume too much sodium (salt). It’s an essential nutrient, but it can be harmful when you consume too much of it. It’s especially important that people with a heart condition, like heart failure or high blood pressure, regulate the amount of sodium they consume.

Too much sodium can cause fluid to build up in the body and make some conditions worse. Cutting back on salt is an important part of a heart-healthy diet and can help reduce the risk of cardiovascular disease.

The Dietary Guidelines for Americans recommend that healthy adults cut their sodium intake to less than 2,300 milligrams a day. That recommendation is stricter — 1,500 milligrams — for people who are 51 or older and for people of all ages who are African American or have high blood pressure, diabetes or chronic kidney disease. If you’re not sure how much sodium is right for you, speak with your health care provider.

Here are some strategies to help you control the amount of salt in your diet:

• Cook at home. Making your own food allows you to control the amount of salt you use.
• Skip salt altogether. Try removing the salt shaker from the kitchen and dining table. Don’t add salt when you prepare pasta, rice or veggies. To add flavor, try salt-free herbs and spices, lemon juice or garlic. Rather than using packaged broths, condiments or sauces, add black or red pepper.
• Train your tastebuds. Over time, you will get used to tasting less salt. Enjoy the natural flavors of your food. Soon, you will not crave it as much.
• Eat your fruits and veggies. Fresh foods are naturally low in sodium. If you opt for canned or frozen fruits or veggies, look for versions with no salt added, low-sodium or without sauce.
• Read the label. Compare the nutrition labels on canned or packaged foods from different brands. Choose items that are lower in sodium. Pay attention to portion size.
• Choose low-sodium. Use low-fat or fat-free milk or yogurt instead of cheese. It has less salt. Opt for fresh lean beef, poultry or seafood rather than deli and processed meats that have more sodium. Munch on a few unsalted nuts and seeds.
• Order smart. When you eat out, ask restaurants to prepare a meal with less salt. Or get dressings and sauces on the side. Watch out for the condiments on the table. Soy sauce, ketchup and salad dressings may be loaded with salt.
• Avoid salty foods. Keep an eye out for these common foods that can be loaded with sodium: pizza, bread and rolls, soup, poultry and sandwiches.

By Jennifer Mitchell, Editor

Sources
National Heart, Lung and Blood Institute. Reducing sodium decreases long-term risk for cardiovascular disease. Accessed: July 15, 2022.
United States Department of Health and Human Services. Dietary guidelines for Americans. Accessed: July 15, 2022.
American Heart Association. 2022 AHA/ACC/HFSA Guideline for the Management of Heart Failure. Accessed: July 15, 2022.
Center for Disease Control and Prevention. Sodium. Accessed: July 15, 2022.