Low Sodium Cooking for Heart Health
February is Heart Health Month, and with that comes several considerations for what actions we can take to support the health of our hearts. Nutrition is one key area with numerous opportunities for action, including consideration of the amount and types of fat we eat, ensuring adequate fiber, and monitoring our sodium intake. In this article, we focus specifically on low-sodium eating for heart health.
Salt and Sodium
To evaluate sodium intake, it helps first to understand the nuances. Many of us might think salt and sodium are the same because these terms are sometimes used interchangeably, but they aren’t the same thing. Sodium is a mineral element that is found in salt. Salt is found in nature, and it’s what we think of as the granulated white substance we add to food. Table salt (also referred to as sodium chloride) is 40% sodium. This is why we see “sodium” listed on nutrition labels instead of just salt because sodium is the specific element we measure or assess. So, while someone may be told to “watch their salt intake”, it’s actually the sodium content they monitor.
For anyone advised to monitor their sodium intake, the guidelines are to consume no more than 1500-2300 mg of sodium per day. For reference, one teaspoon of table salt contains 2300 mg of sodium. So, if someone is adding salt to their food and consuming foods that already contain salt, it’s easy to see how they’d exceed this amount without even knowing. Bringing more awareness to sources and amounts in food is the first step to being more intentional about sodium intake.
Why do some health conditions require limiting sodium intake?
To answer this question, it helps to know the roles sodium plays in our body and for our health. Our bodies need a small amount of sodium to function properly. Sodium is one of several electrolytes in the body that must remain balanced. Electrolytes refer to minerals that have an electrical charge and play important roles in bodily functions. Sodium helps our bodies maintain fluid and electrolyte balance, supports muscle and nerve function, regulates blood pressure, helps transport nutrients, and plays a role in other essential functions. The kidneys are the primary regulators of sodium levels in the body. If you’re getting too much sodium in your daily intake, it builds up in your blood. More salt means the heart must work harder to pump, and this increases blood pressure, raising the risk of heart disease, stroke, and kidney disease. High sodium intake also increases the amount of urinary protein, a risk factor for kidney and cardiovascular diseases. While these aren’t the only areas impacted, it’s clear that much can go wrong if excess sodium intake continues for an extended period.
Which foods are highest in sodium?
If you’re starting to pay more attention to sodium intake, here are some foods to evaluate how they fit into your nutrition plan and to consider replacing or relying on less:
- Fast food and restaurant-prepared food
- Frozen meals/dinners
- Fried food and breaded food (fries, chicken tenders, breaded shrimp)
- Foods prepared with large amounts of sauce (butter, cheese, gravy, etc.)
- Cured or processed meats (bacon, ham, sausage, lunch meats, or frozen processed meats)
- Canned and prepared soups
- Broth, bouillon, vegetable juice, and tomato juice
- Boxed side dishes (flavored rice and noodles, mac and cheese, stuffing)
- Snack foods (crackers, salted nuts, chips)
- Olives, pickles, canned vegetables that aren’t “low sodium” or “no added salt”
- Seasonings (Cajun, onion salt, garlic salt)
- Certain sauces and condiments (soy sauce, salad dressings, cream-based sauces, dips)
- Sports drinks and electrolyte powders/packs
How to identify and evaluate sodium levels
Since most foods with a package or label are created focusing on flavor, quality, and shelf life, breaking down what each phrase means when listed on a package/product can help with assessing sodium content on the nutrition label or with package claims:
Salt/Sodium Free: < 5 mg/serving
Very Low Sodium: 35 mg or less/serving
Low Sodium: 140 mg or less/serving
Reduced Sodium: At least 25% less sodium than the original product
Light in Sodium or Lightly Salted: At least 50% less sodium than the original product
No Salt Added or Unsalted: No salt added during processing (may not be salt/sodium free)
Which foods are naturally low in sodium?
Focusing on whole, fresh foods helps to reduce the sodium content of meals and snacks. Fresh fruits and vegetables are not only very low in sodium, but they also contain potassium, a mineral that works in the body to balance sodium levels to maintain fluid and blood volume. For example, eating more potassium in fresh fruits and vegetables is a valuable strategy when managing blood pressure since potassium helps to counteract sodium’s effect.
Other key foods to focus on include whole grains, legumes, unsalted nuts and seeds, eggs, and unprocessed/fresh meats.
Tips to reduce sodium intake
With this information, it’s clear that moderating sodium intake starts at the grocery store by evaluating the products we select. As a starting point, locate the products you buy most often and read the labels to identify how much sodium they contain per serving. This will help you identify areas of opportunity for swapping different products or making certain items from scratch. Choose low-sodium or no salt added options when buying canned foods and condiments. For frozen products, read the labels and choose items with the least sodium per serving. Consider buying frozen foods that aren’t seasoned or sauced, such as plain vegetables or sides, which allow you to season them with no/low salt seasonings when prepared at home. When it comes to cooking at home, this gives you the most control over how much salt is in your meals. Add very little salt when cooking; consider reducing the amount used in favorite recipes. Since salt is a desired taste, this may mean an adjustment of your taste buds is needed, which does happen with time.
Lowering sodium intake doesn’t mean you have to skimp on flavor – garlic powder, herb and spice blends, or fresh herbs are all simple ways to boost the flavor and enjoyment of meals. This will lessen the need for adding salt after cooking, which is an easy way to rapidly increase the sodium content of a meal. And when it comes to dining out, there are more variables beyond your control. Consider asking the staff if they know of any low-salt options, as many restaurants can accommodate with special menus or simply prepare a dish with less salt.
Making it a lifestyle
If you have health risks or existing conditions that warrant a low-sodium eating plan, allow yourself time to build the habit of approaching food in a different way. This concept may require a new mindset regarding what you eat and when, but it is highly beneficial for managing and preventing certain health conditions. If you aren’t the only one who does the grocery shopping or cooking, ensure others in your home or family know these guidelines and can offer support. Since dietitians are experts in managing health through nutrition and dietary changes, consider working with one to customize this information to fit your preferences and lifestyle.