Webinar Series

Salt and Cardiovascular Risk

2022

10 min read

HGF Nursing Team

Understanding how sodium affects you, common sources of sodium, and steps to reduce your intake for a healthier heart.

Too Much Sodium Puts Your Health at Risk

Excess sodium can cause enlarged heart muscles, headaches, kidney disease, osteoporosis, stroke, heart failure, kidney stones, and stomach cancer.

How Much Is Too Much?

• Most adults consume more than 3,400 mg of sodium a day
• The AHA recommends no more than 2,300 mg/day, ideally 1,500 mg/day
• Cutting back by even 1,000 mg/day can improve blood pressure and heart health

Sodium vs. Salt

Sodium is a mineral essential for life that helps body fluid balance and nerve impulses. Salt (table salt) is about 40% sodium and 60% chloride. To find the amount of "salt" in food, check the "sodium" content on the label.

Understanding Food Labels

• Sodium-free: Less than 5 mg per serving
• Very low sodium: 35 mg or less per serving
• Low sodium: 140 mg or less per serving
• Reduced sodium: At least 25% less than usual
• Light in sodium: Reduced by at least 50%

Tips to Reduce Sodium

• When cooking: use salt-free seasonings, herbs, spices, vinegar, and fresh citrus
• When eating out: search menus ahead, look for healthy symbols, ask for low-sodium preparation
• Check your medications for sodium content
• Pay attention to serving sizes on labels

"It is your body. You only have one. If you're going to a sit-down restaurant, ask for a healthy menu; when ordering, ask for low sodium preparation. It is okay to do that." Idongesit Obeye, RN