Eating for Heart Health
A Simple Guide to a Lower-Sodium (Lower-Salt) Diet for Adults 65+
Why Sodium Matters
Sodium (salt) helps control fluid balance and blood pressure in your body.
But too much sodium can lead to:
- High blood pressure
- Swelling in the legs or feet
- Shortness of breath
- Increased strain on the heart and kidneys
Most Americans eat far more sodium than they need — often from packaged or restaurant foods, not just from the salt shaker.
For many adults, a common goal is:
Less than 2,000 mg of sodium per day
(Your provider may recommend a different limit depending on your health.)
Smart Ways to Cut Back on Salt
1. Cook More at Home
Meals made from fresh ingredients usually contain less sodium than:
- Frozen dinners
- Boxed mixes
- Fast food
- Restaurant meals
2. Read Food Labels
Look at the “Sodium” line on the Nutrition Facts label.
- 140 mg or less per serving = Low sodium
- 400 mg or more per serving = High sodium
Tip: Check the serving size — sometimes a small package contains multiple servings.
3. Use Flavor Without Salt
Try seasoning foods with:
- Garlic
- Onion
- Lemon juice
- Vinegar
- Fresh or dried herbs
- Black pepper
- Smoked paprika
- Italian seasoning blends (without added salt)
Remove the salt shaker from the table to avoid habit-sprinkling.
4. Be Careful with “Hidden Salt”
Many foods don’t taste salty but contain high sodium, including:
- Bread and rolls
- Cereal
- Cottage cheese
- Sauces and salad dressings
- Canned soups
- Pickles and olives
Foods to Limit (Higher in Sodium)
Meats & Protein
- Bacon, sausage, ham
- Deli meats and hot dogs
- Canned meats with added salt
- Salted nuts
- Beans canned with salt
Dairy
- Processed cheese
- Cheese spreads and sauces
- Buttermilk
- Regular cottage cheese
Breads & Grains
- Salted crackers
- Packaged rice or pasta mixes
- Instant mashed potatoes
- Pizza and frozen burritos
Vegetables & Condiments
- Regular canned vegetables
- Pickled vegetables
- Sauerkraut
- Commercial pasta sauces
- Soy sauce
- Salsa
- BBQ sauce
Better Lower-Sodium Choices
Protein
- Fresh or frozen chicken, turkey, beef, pork, or fish
- Eggs
- Dry beans and lentils
- Low-sodium canned fish
- Unsalted nuts
Dairy
- Milk and yogurt
- Low-sodium cheeses (ricotta, mozzarella, Swiss)
- Low-sodium cottage cheese
Grains
- Brown rice or white rice (cook without added salt)
- Plain oatmeal
- Whole-grain pasta
- Low-sodium crackers
- Unsalted popcorn
Fruits & Vegetables
- Fresh vegetables
- Frozen vegetables without sauce
- “No salt added” canned vegetables (rinse before using)
- Fresh fruit
- Frozen fruit
- Low-sodium tomato products
Helpful Daily Habits
✔ Rinse canned beans and vegetables to remove extra sodium
✔ Ask for sauces and dressings on the side when eating out
✔ Choose grilled, baked, or steamed foods instead of fried or breaded
✔ Avoid adding salt during cooking — taste first
Special Considerations for Older Adults
If you have:
- Heart failure
- Kidney disease
- High blood pressure
- Liver disease
- Swelling (edema)
You may need a stricter sodium limit. Always follow your healthcare provider’s guidance.
When to Call Your Provider
Contact your healthcare provider if you notice:
- Sudden weight gain (2–3 pounds in a day)
- Increased swelling in legs or abdomen
- Shortness of breath
- Rising blood pressure readings
These can be signs of fluid retention.
Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
⚠️ Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.