Lifestyle + Risk Reduction
High Blood Pressure
ANSWERS
by heart
How does too much sodium affect my
heart health?
When there’s extra sodium in your bloodstream, it pulls water into
your blood vessels. This increases the amount of blood owing
through your blood vessels, which increases blood pressure. Over
time, this may raise blood pressure or lead to high blood pressure
in some people.
Having less sodium in your diet may help you avoid or lower high
blood pressure.
How much sodium do I need?
Most people in the U.S. consume too much sodium. The average
person in the U.S. eats about 3,400 milligrams (mg) of sodium a
day.
• The American Heart Association recommends no more than
2,300 mg of sodium a day, with an ideal limit of less than 1,500
mg per day for most adults, especially for those with high blood
pressure.
• Even cutting back by 1,000 mg a day can improve blood
pressure and heart health.
Your health care professional may have told you
to reduce the sodium, or salt, in your diet. Most
people eat too much sodium, often without
knowing it.
Your body needs sodium to work properly. It’s
regulated in the body by your kidneys, and it helps
control your body’s uid balance. It also plays a
key role in nerve and muscle function.
But too much sodium in your system causes your
body to retain (hold onto) water. This may cause
pufness, bloating and weight gain.
Why Should
I Limit Sodium?
(continued)
What are sources of sodium?
Many foods contain some sodium in their natural
state. But the largest amount of sodium comes
from processed and packaged foods and those
prepared at restaurants.
Pay attention to food labels. They tell you how
much sodium is in food products. For example,
foods with 140 mg or less sodium per serving are
low in sodium. Sodium levels of the same type of
food can vary widely. Compare the Nutrition Facts
labels and select the ones with the lowest amount
of sodium per serving.
Some over-the-counter and prescription
medications, such as antacids, also contain lots
of sodium. Ask your health care professional or
pharmacist about the sodium in your medications.
Make reading the labels of over-the-counter drugs
a habit, too.
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Take a few minutes to
write down questions
for the next time you
see your health care
professional.
For example:
Call 1-800-AHA-USA1 (1-800-242-8721)
or visit heart.org to learn more about
heart disease and stroke.
Sign up for our monthly Heart Insight
e-news for heart patients and their
families at HeartInsight.org.
Connect with others sharing similar
journeys with heart disease and stroke
by joining our Support Network at
heart.org/SupportNetwork.
HOW CAN I LEARN MORE?
Do you have
questions for your
doctor or nurse?
What’s my daily
sodium limit?
Is there sodium in the
medication I take?
We have many other fact sheets to help you make healthier choices to reduce your risk of heart disease,
manage your condition or care for a loved one. Visit heart.org/AnswersByHeart to learn more.
MY QUESTIONS:
What foods should I limit?
The best way to reduce sodium is to avoid packaged and
prepared foods. They tend to be higher in sodium. Some
common foods that add the most salt to your diet include:
Why Should I Limit Sodium?
• Choose unsalted nuts.
• Select low-sodium canned foods.
• Cook dried peas and beans.
• Try low-sodium soups and unsalted broth.
• Drain and rinse canned vegetables and beans to reduce
sodium.
• Avoid adding table salt to foods.
What about eating out?
Controlling your sodium intake doesn’t mean spoiling the
pleasure of eating out. But order carefully. Consider these
tips for meals away from home:
• Look at the restaurant’s menu before going out. Check
the online nutrition information if available.
• Select fresh greens and fruits when available. Ask for
oil and vinegar for your salad or ask for the dressing on
the side.
• Be specic about what you want and how you want
it prepared. Ask that your dish be prepared without
added salt.
• Remember portion control. You can always take home
a to-go box!
• Pizza
• Bread, rolls and buns
• Sandwiches and burgers
• Burritos and tacos
• Rice, pasta and grain
dishes
• Meat, poultry and
seafood dishes
• Soups
These foods can also be sources of “hidden” sodium:
• Cheeses and buttermilk
• Canned vegetables
• Frozen dinners and snack
foods
• Condiments, such as
ketchup, mustard and
mayonnaise
• Sauces, such as
barbecue, soy and steak
How can I cook with less salt and more avor?
• Flavor foods with herbs, spices, lemon, lime, vinegar or
salt-free seasonings.
• Use fresh poultry, sh and lean meat, rather than canned,
smoked or processed types.
