Found on most tables in restaurants and homes, salt plays a role in enhancing the flavor of food. But overdoing it can create dire issues for those with heart failure and even contribute to heart disease if you're at risk.
There is a direct relationship between sodium intake and water retention. A high-sodium snack or meal makes your body retain water. The retention of this extra water makes it harder for your heart to pump blood, increasing your blood pressure, and putting a strain on your heart and kidneys.
While our bodies need sodium, everyone – especially those with heart disease – should strive for less than 2,000 mg of sodium per day. Reading labels and choosing foods that are lower in salt can help you prevent water retention.
While sodium is naturally found in some foods, the amount in processed food products and table salt can add up quickly. The American Heart Association reports that up to 75% of the sodium Americans eat comes from packaged, processed or restaurant foods.
Key things to remember
1 teaspoon of salt = 2300 mg of sodium
Eat:
- Fresh fruits
- Fresh vegetables
- Yeast-leavened baked goods
- Fresh, unseasoned meats
Avoid:
- Cheese
- Canned goods that don't state "no salt added"
- Soups, pickles or olives
- Cured meat
- Baked goods that contain baking soda or baking powder
Use food labels to help you plan
- Locate the nutrition fact label on the package.
- Note the portion or the serving size.
- Find how much sodium is in that amount.
- Don't pay attention to the percentage of daily values. These numbers don't reflect your needs.
- Knowing that one cup (8 ounces) of milk is 150 mg of sodium, be aware that foods made from milk, such as cheese, may be high in sodium.
- Read more about heart health
