Tips for Reducing Sodium Intake for Better Heart Health

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Heart disease is the leading cause of death worldwide, contributing to around 7.5 million deaths annually


According to the Centers for Disease Control and Prevention (CDC), someone in the U.S. has a heart attack every 40 seconds


These are staggering numbers. 


Several risk factors contribute to the development of heart disease, including high blood pressure (hypertension), high cholesterol levels, smoking, physical inactivity, poor diet (high in saturated and trans fats, sodium, and added sugars), obesity and diabetes. 


While it would be worthwhile to go over every single risk factor, today we will focus specifically on sodium and its negative impact on heart health when consumed in excess.  


The health of our heart is crucial for overall well-being because it pumps blood and nutrients to keep our body functioning properly. However, too much sodium (found in salt) can harm our heart. 


Some sodium is essential for the body's balance, nerve function, and muscles. But consuming too much salt can increase blood pressure. High blood pressure puts extra strain on the blood vessels and can lead to heart problems over time. 


In this blog, we will share practical tips to reduce sodium in your diet and improve heart health. By understanding the link between sodium and heart health, you can make informed choices to protect your heart. We will explore simple strategies like cooking with fresh ingredients. We'll also learn about the DASH diet, designed to lower blood pressure and promote heart health. 


By following these tips and embracing a heart-healthy lifestyle, you can reduce the risk of heart disease and improve your overall well-being.  


Remember, even small steps can make a big difference in our heart health and lead to a happier, healthier life.



Understanding Sodium and Heart Health 

Sodium is a vital mineral that plays a crucial role in maintaining the body's fluid balance, transmitting nerve impulses, and supporting muscle contractions. It is essential for overall health and proper functioning. However, the key is to consume sodium in moderation


When you consume sodium in your diet, it gets absorbed into the bloodstream, where it helps regulate the amount of water in and around the cells. This, in turn, influences the volume of blood circulating in the blood vessels.  


When the sodium level in the blood is higher than required, the body retains more water to maintain the right balance, leading to an increase in blood volume. As a result, the blood vessels experience added pressure, leading to elevated blood pressure, also known as hypertension. 


High Sodium Intake = Increased Risk of Heart Disease

Research has consistently shown a direct correlation between high sodium intake and an increased risk of developing hypertension and heart disease. Hypertension is a significant risk factor for various cardiovascular conditions, including heart attacks, strokes, and heart failure. 


When our blood pressure remains consistently elevated due to excess sodium, it puts immense strain on the walls of our blood vessels. Over time, this strain can cause damage to the blood vessel walls, making them less elastic and prone to the formation of plaque deposits. These deposits can eventually lead to atherosclerosis, a condition where the arteries narrow, hindering blood flow to the heart and other organs. 


The reduced blood flow to the heart can cause angina (chest pain) and, in severe cases, result in a heart attack. Moreover, if the arteries that supply blood to the brain become narrowed due to atherosclerosis, it can lead to a stroke. 



Assessing Current Sodium Intake 

Taking a closer look at your sodium intake is an essential first step in improving heart health.  


Healthy prepped food, person taking notes on paper.


Many of us may not be aware of the amount of sodium we consume daily, as it is often hidden in various foods we eat. Encouraging individuals to assess their sodium intake empowers them to make informed choices about their diet and take proactive measures to reduce excessive sodium consumption. 


One way to do this is to keep a food diary for a few days, noting the sodium content of the foods you eat. By tracking your meals and snacks, you can identify patterns and discover hidden sources of sodium in your diet.  

Additionally, becoming familiar with food labels can help in understanding the sodium content of packaged foods. 


Daily Recommended Sodium Intake 

Understanding the recommended daily sodium intake is crucial for maintaining heart health.  


For healthy adults, most health organizations, including the American Heart Association (AHA) and the World Health Organization (WHO), suggest consuming no more than 2,300 milligrams (mg) of sodium per day.  


However, for individuals who are at risk for heart issues or have hypertension, the recommended limit is even lower, ideally not exceeding 1,500 mg per day



It is important to note that the average sodium intake in many Western diets far exceeds these recommended limits, often reaching levels of 3,400 mg or more daily. This excessive intake puts individuals at a higher risk of developing hypertension and related heart problems. 



Sodium, The Hidden Ingredient 

Reducing sodium intake can be challenging, primarily due to the prevalence of hidden sodium in processed foods and meals prepared at restaurants.  


Many processed and packaged foods, such as canned soups, frozen meals, snacks, and condiments, contain high amounts of sodium to enhance flavor and increase shelf life. Even seemingly healthy items like salad dressings, sauces, and ready-to-eat meals can be loaded with sodium. 


Similarly, dining out at restaurants can be a significant source of excess sodium consumption. Restaurants often use salt generously to enhance taste, and large portions of restaurant meals can contain much more sodium than a homemade equivalent. 


Knowing these truths can help you make wiser choices when grocery shopping or eating out. Reading food labels, choosing low-sodium alternatives and even asking for less salt when eating out can make significant difference in managing sodium intake. 



Tips for Reducing Sodium Intake 

Opting for a heart-healthy, low-sodium diet can have numerous advantages for your cardiovascular health.  


By reducing sodium intake, you can effectively lower our blood pressure, reducing the risk of hypertension and its associated heart conditions. Also worth mentioning, embracing a heart-healthy diet can improve overall well-being, enhance energy levels, and contribute to a healthier weight. 


We understand, however, that it’s not always as easy as it sounds and that some may struggle with savoury cravings more than others. Here are some ways we believe you could reduce sodium intake in a more approachable way: 


  • Cook at home with fresh ingredients: Preparing meals at home gives you greater control over the amount of sodium in our food.  

  • Use herbs and spices as flavour enhancers: Experiment with a variety of herbs and spices to add delicious flavours to meals without relying on excessive salt. Herbs like basil, thyme, and rosemary, and spices such as cumin, turmeric, and paprika can add depth to dishes without the need for added salt. Another option is to use a salt-free alternative like such as a potassium-chloride seasoning vs. a sodium-chloride. 

  • Read food labels for sodium content: Pay attention to food labels while grocery shopping. Choose products with lower sodium content or opt for "low-sodium" or "sodium-free" versions when available. 

  • Limit processed and packaged foods: Processed and packaged foods are often high in sodium. Minimize their consumption and focus on whole, unprocessed foods. 

  • Dine out wisely: When eating out, choose dishes that are prepared with less salt. Request for sauces, dressings, and toppings to be served on the side, so you can control the amount you use. Consider healthier options like salads, grilled items, or dishes with fresh ingredients. For example, an easy win is to order your fries unsalted, then add a small amount of salt yourself. 


Exploring the DASH Diet 

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a scientifically proven eating plan designed to lower blood pressure and promote heart health.  


Whole foods on white countertop. Salmon, almonds, eggs, olives, vegetables.


It has gained widespread recognition for its effectiveness in reducing the risk of hypertension and cardiovascular disease. The DASH diet is not a restrictive fad diet, but rather a balanced and sustainable approach to eating that emphasizes nutrient-rich foods and proper portion sizes. 


The DASH diet encourages a focus on whole and natural foods that are rich in heart-healthy nutrients. It promotes the consumption of fruits, vegetables, whole grains, lean proteins (such as poultry, fish, and legumes), and low-fat dairy products. These foods provide essential vitamins, minerals, and fiber while being naturally low in sodium. 


The DASH diet also incorporates foods rich in potassium, calcium, and magnesium, which are beneficial for heart health. These minerals help to counteract the effects of sodium on blood pressure and maintain a healthy cardiovascular system.


Here is a sample meal that aligns with DASH diet principles. Sounds tasty, right? 



  • Oatmeal with sliced bananas and a sprinkle of cinnamon 

  • Low-fat Greek yogurt with fresh berries and a drizzle of honey 



  • Grilled chicken and vegetable salad with mixed greens, cherry tomatoes, cucumber, and avocado 
  • Balsamic vinaigrette dressing (made with olive oil, balsamic vinegar, and herbs) 



  • Carrot sticks and cucumber slices with hummus 
  • Fresh fruit salad (kiwi, strawberries, and oranges)



  • Baked salmon with lemon and dill 
  • Quinoa pilaf with sautéed spinach and garlic 



  • Baked apples with a sprinkle of cinnamon and a dollop of low-fat whipped cream 



Overcoming Challenges and Creating Lasting Habits 

Overcoming challenges and creating lasting habits for long-term heart health benefits involves acknowledging the hurdles of reducing sodium intake and adopting a new diet while staying motivated and focused.  


Transitioning away from familiar high-sodium foods can be difficult, but by recognizing the importance of improved heart health, individuals can take the first step towards positive change.  


Here are some ways you can overcome challenges in your health journey: 

  • Set achievable goals  

  • Celebrate every small victory  

  • Opt for gradual changes 

  • Involve a support system of family or friends  

  • Explore new recipes 

Embracing a heart-healthy lifestyle becomes a rewarding investment in overall well-being, ensuring a healthier and happier future. 



Seeking Professional Guidance 

Before embarking on any major dietary changes, it is crucial to seek guidance from healthcare professionals or registered dietitians. These experts can provide personalized advice based on individual health needs, medical history, and existing health conditions.  


Pharmacist consulting patient beside a bowl of fruits.


Consulting with your pharmacist ensures that any dietary modifications are safe and appropriate for your unique circumstances and medications. Our pharmacists can help identify potential risks and tailor dietary recommendations to achieve the best possible outcomes for overall health and well-being. 


Reach out to our team to schedule a consultation and let’s work together to reduce the sodium intake in your diet.  



at 9:00 AM
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