Health Topics for Cardiovascular Health

UI Heart and Vascular Care

Cardiovascular Diseases

Low sodium diet

Many people with high blood pressure find that cutting down on sodium lowers their blood pressure. Sodium is linked to high blood pressure, which increases the risk for heart disease and stroke.

Sodium is an important mineral that keeps the fluids in our bodies properly regulated. We need about 200-500 milligrams of sodium daily to stay healthy. The recommendation is to eat less than 2400 milligrams. That is about one teaspoon of salt per day. Most Americans, however, consume 2 to 5 teaspoons of salt per day, which adds up to 12,000 milligrams.

Most sodium intake comes from salting food at the table. Ordinary table salt is the most common source of sodium. Table salt is about 40 percent sodium.

To reduce the amount of sodium in your diet:

• avoid adding salt and canned vegetables to homemade dishes when cooking
• avoid adding salt at the table
• avoid processed foods that are high in sodium like bacon, soy sauce, soups, and canned and frozen foods
• select skim or low-fat milk, low-sodium or low-fat cheeses, as well as low-fat yogurt
• when dining out, request preparation of your meal without salt

Fresh foods prepared without salt contain enough sodium for the body's needs. Try to select foods that are labeled reduced-salt. Some luncheon meats, crackers, nuts, and chips have no or low salt options. Avoid fast foods, and if you do eat them, do not add salt. Fresh fruits and vegetables contain very little natural sodium and can be eaten often. Learn to use spices and herbs that do not have salt in them to enhance the flavor of your food. Lemon or lime juice and vinegar can help brighten up the taste of foods. When people begin to lower the salt in their diet, their taste begins to change. After a while, food begins to taste better without salt than it did with it.

Many foods have a natural sodium content. Read the labels when you buy packaged foods. Look for different sodium compounds that are added to foods. Watch for the words on labels that identify sodium ingredients. These include "sodium" and sodium's symbol, "Na" which is a capital "N" with a small "a." Some drugs even have large amounts of sodium in them. Always read the labels for over-the-counter drugs. When in doubt, ask a pharmacist, or your healthcare provider, if the drug is one you can use.

People with kidney problems, or who are taking medicines, should check with their healthcare provider before using "salt substitutes." Potassium chloride is found in many salt substitutes. Too much potassium can be harmful to some people.

Reducing sodium in your diet is only one part of a comprehensive approach to lowering blood pressure. Other factors include preventing and treating obesity, limiting alcohol intake, and adequate intake of potassium, magnesium, and calcium.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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