Heart disease is the leading cause of death in the United States. Nutrition plays a huge role in supporting a healthy heart. Following a heart healthy diet is one step to take to support your heart. We often hear about the benefits of reducing our sodium intake, such as reducing the risk of hypertension and heart disease. However, doing so is not as easy as it sounds and could be one of the biggest challenges people face when following a heart healthy diet. According to WHO, reducing sodium intake is one of the most cost-effective ways to improve heart health. Below we will explore some ways to reduce sodium intake and help lead your way to a heart healthy diet.
Top Ways to Reduce Sodium for a Heart Healthy Diet
Read Nutrition Labels and Food Packaging Labels
Purchase items labeled “sodium free” or “reduced sodium” or “very low sodium.”
- Sodium free =5mg or less of sodium per serving
- Reduced sodium = 25% less sodium per serving than what the food normally has
- Very low sodium = 35mg of sodium or less per serving
- Low sodium = 140mg of sodium or less per serving
- Light in sodium or lightly salted = At least 50% less sodium than the regular product
- No salt added or unsalted = No salt is added during processing, but products may not be salt/sodium-free
Check nutrition labels to find out how much sodium is in one serving of food.
Pay attention to the serving size of purchased food items.
Replace Salt with Other Seasonings
WHO recommends consuming less than 2000 mg/day of sodium, which is about 1 teaspoon of salt.
Avoid placing the saltshaker on the table.
Use different herbs and spices to season food.
- Use lemon juice, lime juice, paprika, black pepper, basil, cayenne pepper, onion powder, etc.
Use salt substitute instead of regular salt (avoid if with kidney disease).
Reduce Processed Foods, Often High in Sodium
Purchase fresh meat instead of processed meat such as bacon, hot dogs, and sausage.
If salt solution has been added to fresh meat, opt for another brand.
Limit fast food intake.
Other Ways to Reduce Sodium
Canned items purchased such as canned beans or vegetables should be low in sodium.
Cook pasta and rice without salt
Pay attention to the sodium in sauces and salad dressings. Condiments can be high in sodium; look for reduced sodium versions in grocery stores.
At restaurants, request that no salt be added to your meal if possible.
Over time, your taste buds will adjust to consuming less salt in your diet. It might seem hard in the beginning. Start making small changes in your diet and work your way up to a heart healthy diet!
Interested in starting your heart health journey? Our Avance Care Registered Dietitians can help! Learn more here, or schedule on MyChart here.