Eating for Heart Health

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.)

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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

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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

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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

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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

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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.

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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.  

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace individualized medical advice, diagnosis, or treatment. Dietary recommendations may vary depending on your medical conditions, medications, kidney function, and overall health. Always consult your physician, nurse practitioner, or registered dietitian before making significant changes to your diet, especially if you have heart disease, kidney disease, liver disease, or are taking medications that affect fluid balance or potassium levels. If you experience concerning symptoms, seek medical attention promptly. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet