A diet low in sodium is an important part of a heart-healthy diet. Salt contains sodium, which attracts fluid in your body, and too much sodium can cause fluid accumulation, which can make it difficult for your heart to pump. Excess sodium in your diet also can increase blood pressure, a risk factor for heart disease. Reducing the amount of sodium in your diet can help keep your heart healthy.
Amount
The 2010 Dietary Guidelines for Americans recommend that healthy people consume less than 2,300 mg of sodium per day. For certain populations, such as those over 51, African-Americans, and people with diabetes, kidney disease, or high blood pressure, sodium intake should be restricted to 1,500 mg per day, according to the American Heart Association. Your doctor can tell you the amount of sodium that is right for you.
Dietary Sources of Sodium
Salt, monosodium glutamate, baking soda, baking powder and any compound that contains the word "sodium" are all dietary sources of sodium. Read the ingredients on the foods you eat to determine if they contain sodium.
Foods that are highly processed, such as frozen dinners, macaroni and cheese, and canned entrées are usually very high in sodium. Canned fish and vegetables, snack foods such as pretzels and chips, pickled foods, processed cheeses and cured or processed meats such as ham, bacon, sausage and lunch meats are all high in sodium and should be limited.
Healthy Choices
There are many low-sodium foods that can be part of a heart-healthy diet. Choose a diet rich in fresh or frozen fruits and vegetables, dried beans and peas, fresh or frozen unprocessed meats and fish, milk and reduced-sodium cheeses. Choose unsalted popcorn, pretzels and crackers. Use different herbs, spices and citrus fruits to season your foods without using salt. When dining out, ask if there are low-sodium choices available, and ask for sauces, gravies and dressings, which are often high in sodium, to be served on the side.
Shopping Tips
Nutrition labels are found on most foods. Compare the amount of sodium per serving on different products and choose items that are the lowest in sodium. When you are first learning how to follow a low-sodium diet, it is helpful to keep a tally of the amount of sodium you consume throughout the day. Foods that are labeled "no sodium" contain 5 mg of sodium or less per serving. Foods that are labeled "low-sodium" contain 140 mg of sodium or less per serving. Looking for these labels can help you quickly identify foods that are low in sodium.
