Sodium is an essential mineral and electrolyte your body needs to maintain cellular fluid balance. The sodium your body does not use is eliminated by your kidneys, but constant excess consumption causes fluid retention and swelling. Essentially, the buildup of fluid increases your risk for high blood pressure, heart failure and other medical problems. A healthy heart diet limits the amount of sodium you consume daily to prevent long-term health complications.
Salt and Sodium
Salt and sodium are commonly misunderstood as being the same thing. Table salt is made up of 40 percent sodium and 60 percent chloride, two different minerals. Sodium is part of table salt but numerous other foods contain natural sodium or added salt. The sodium in processed foods is generally in the form of added salt to preserve the flavor and ingredients for longer storage. Foods with high sodium include frozen or canned goods, cured meats, pork products, snack foods like potato chips and various condiments. According to Colorado State University the average American consumes 3,100 to 4,700 mg of sodium per day, which is well above the recommended daily intake.
Daily Sodium Intake
A healthy heart diet is low in sodium but the exact amount varies depending on your specific health needs. The 2 g Sodium Diet is advised by the American Dietetic Association to prevent fluid retention in people with existing high blood pressure or congestive heart failure advises no more than 2,000 mg of sodium per day. However, the American Heart Association advises you to prevent the onset of heart problems with a diet of 1,500 mg or less of sodium per day. To determine your sodium limits, consult your physician for exact recommendations based on your health.
Sodium Guide
As you shop for lower sodium foods, pay attention to nutrition labels to determine how much sodium each serving contains. A label of "sodium-free," means less than 5 mg of sodium is in a serving. A "very low-sodium," label indicates 35 mg or less per serving and a "low-sodium," label means 140 mg or less. "Reduced sodium," indicates a 25 percent reduction in the product and the terms "unsalted," "no salt added," or "without salt added," means the product was made without salt but may still have natural sodium as part of the food. A 1/2 tsp. of salt contains 1,200 mg of sodium and 1 tsp. of salt has 2,300 mg of sodium.
Heart-Healthy Nutrition
Limit your sodium intake by avoiding use of table salt in cooking and prepared foods. Use seasonings like oregano, garlic, ginger and basil to flavor your meals. Avoid fried foods, whole-fat dairy and eat red meat infrequently to cut down on your saturated fat intake. Add baked, grilled or broiled fish, like salmon, tuna or cod to your meals at least twice a week. Consume five to eight servings of fresh fruits and vegetables throughout the day to stay full while also getting plenty of fiber for healthy digestion. Whole grains like wheat bread or brown rice, nuts, beans and seeds are also fiber-filled foods that are naturally low sodium and protect your heart.
References
- MayoClinic.com; Heart-Healthy Diet: 8 Steps to Prevent Heart Disease; March 2011
- Ohio State University: Heart Healthy Diet: Low Fat, Low Cholesterol, Low Sodium Diet
- American Dietetic Association: 2 Gram (2000 mg) Sodium Diet
- American Heart Association; Sodium (Salt or Sodium Chloride); February 2011
- Colorado State University; Sodium in the Diet; J. Anderson, et al.; May 2010
