Shaking the Sodium Habit – A Small Change for Better Heart Health – storystudio.timesunion.com

By Jamie Epting, MS, RD, CDN, FAND
System Director of Clinical Nutrition
St. Peter’s Health Partners
High blood pressure is a major health problem, contributing to strokes, kidney failure, congestive heart failure and atrial fibrillation. And at least a third of hypertension cases can be attributed in large part to a high-sodium diet.
A healthy level of sodium in the average diet, according to the Academy of Nutrition and Dietetics, is between 1,500 and 2,000 milligrams a day. Persons with high blood pressure, diabetes, chronic kidney disease and anyone who is over age 50 or African-American, should limit themselves to 1,500 milligrams or less a day.
You may already be checking labels for saturated and trans fats as part of a heart-healthy diet, but don’t forget to check the sodium content. In salt-sensitive individuals, sodium tends to keep excess fluids in the body, increasing blood pressure and putting an additional burden on the heart.
Read nutrition labels to find out how much sodium is in one serving of a food and keep in mind:
• Select foods with 140 milligrams (mg) of sodium or less per serving.
• Foods with more than 300 milligrams (mg) of sodium per serving may not fit into a reduced-sodium meal plan.
• If you eat more than one serving that means more sodium.
Studies have shown salt is addiction-forming. If you’re accustomed to salting your food, try using a salt-free seasoning mix or other herbs or spices instead. You can also use salt-free alternatives like lemon juice and vinegar to add flavor. By making a conscious effort to reduce the amount of salt you use for cooking and at the table, you will soon find that you need less.
Using less salt at the table and in the kitchen is critical, as sodium levels in most processed foods – in the form of monosodium glutamate, sodium nitrite, sodium saccharin, baking soda and sodium benzoate – are very high.
In addition, if you buy the majority of your food from a restaurant, fast food outlet, or deli counter, you are likely swimming in a sea of sodium. According to the Centers for Disease Control, about 77 percent of an average American’s sodium intake comes from processed and restaurant foods.
The best approach is to focus on small changes in eating habits. Be mindful to:
• Use less salt, both at the table and when cooking.
• Avoid processed foods, especially processed meats such as deli meat, bacon, sausage, and hot dogs.
• Choose fresh or frozen fruits and vegetables that are naturally low in sodium and avoid canned vegetables and those frozen in sauce.
• Be a smart shopper. Look for food packages that say “salt-free” or “sodium-free.”
• Add flavors to your food without adding sodium. Try lemon juice, lime juice, fruit juice or vinegar, or a variety of dry and fresh herbs.
Shaking the sodium habit means more than just cutting back on salt. It means a positive approach to eating for overall good health!
For more information, visit us at www.sphp.com
Health Beat with Benita Zahn
Time to dig through your closet and find your best red togs. That’s because the first Friday in February is National Wear Red Day. The purpose of this is to raise awareness and bring greater attention to the fact that heart disease is the leading cause of death for Americans. With greater awareness, we can all begin to adopt strategies and make changes to protect our hearts.
For starters, you may want to craft a plan to get moving. The recommendation is 150 minutes/week of moderate to vigorous exercise to reduce your risk of heart disease along with diabetes, high blood pressure and obesity. And exercise doesn’t have to be drudgery. Dance! Swim! Walk! Just get moving. Your heart will thank you for it.

For more info on how to protect your heart check out https://www.nhlbi.nih.gov/events/2023/national-wear-red-day-get-ourhearts-pumping and, as always, check with your doctor before starting any exercise plan.

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