The Role Salt Plays in Cardiac Health. A Review on Sodium.

Table salt consists of two key components: sodium and chloride. Salt, otherwise known as “sodium chloride,” is made up of 40% sodium and 60% chloride.

Sodium is a mineral that’s essential for the human body to function properly. It helps regulate fluids, balances electrolytes to manage blood pressure, and supports the circulatory system by influencing nerve impulses and muscle contractions.

However, consuming too much sodium (typically in the form of salt) or more than the body requires can directly increase the risk of developing adverse heart health issues.¹

How sodium affects your health and your heart.

One of sodium’s primary functions is to regulate the amount and distribution of water in the body, playing a crucial role in controlling blood pressure.

Sodium is essential for helping pump water in and out of cells, allowing the transport of nutrients and compounds (such as amino acids, glucose, and vitamins) into the cells.²

The body’s response to an excess of sodium is to retain water to dilute the sodium. As a result, the amount of fluid in the cells carried through the blood vessels increases. This raises the pressure inside the blood vessels, causing the heart to work harder.

Over time, experiencing elevated blood pressure (otherwise known as high blood pressure) can weaken the heart muscle, potentially leading to heart failure.

High blood pressure can also harm the artery walls, which may accelerate atherosclerosis (“hardening of the arteries”). This can increase the buildup of sticky plaque that can obstruct blood flow and lead to stroke and heart attack due to coronary artery disease.

One of the easiest ways to keep your heart healthy and prevent high blood pressure is to eat a healthy diet and lower daily salt (sodium) intake.

How much salt is too much?

On average, American adults consume more than 3,400 milligrams of sodium per day, or 50% more than what the body needs to function correctly.³

The Dietary Guidelines for Americans recommend that adults consume no more than 2,300 mg of sodium per day, the equivalent of slightly less than one teaspoon of table salt.⁴

How much sodium is in table salt?

• 1/8 tsp salt = 295 mg
• 1/4 tsp salt = 590 mg
• 1/2 tsp salt = 1180 mg
• 1 tsp salt = 2360 mg

If you’re trying to reduce the sodium in your diet, be sure to consider any food sources and beverages you consume regularly. Most dietary sodium (over 70%) comes from packaged, prepared, and restaurant foods, not from table salt added during cooking or meals.⁵

10 easy ways to reduce your sodium intake.

Adopting new eating habits and reducing sodium levels requires vigilance, but knowing where to look helps you make informed choices.

“Making new habits for a low-sodium diet can feel challenging, but cutting out even 1,000 milligrams of salt daily can improve blood pressure and cardiac health. That’s just 1/6th of a teaspoon.”

Evan Carabelli, M.D.

Clinical Cardiologist
Cooper and Inspira Cardiac Care

Here are tips for lowering sodium at the grocery store, at home, or while dining out.⁵

1. Read the Nutrition Facts label on packaged food: Compare and choose foods to consume less than 2,000 mg of sodium each day.
2. Prepare your own meals when possible: Limit packaged sauces, mixes, and “instant” products.
3. Add flavor without increasing sodium: Try no-salt seasonings, herbs, and spices to enhance the taste of your food instead of reaching for the salt shaker.
4. Buy fresh: Choose fresh meat, poultry, and seafood instead of processed varieties.
5. Watch your veggies: Opt for fresh, frozen, low-sodium or no-salt-added canned vegetables.
6. Give sodium a rinse: Rinse canned foods with sodium, such as beans, tuna, and vegetables, before eating.
7. Unsalt your snacks: Choose low-sodium or no-salt-added nuts, seeds, and snack products.
8. Consider your condiments: Select light or reduced-sodium condiments and use oil and vinegar on salads instead of bottled dressings.
9. Reduce your portion size: Smaller portions mean less sodium.
10. Make lower-sodium choices at restaurants: Ask for your meal to be prepared without table salt, and request that sauces and salad dressings be served on the side.

You can help control your blood pressure.

More than four in 10 American adults have high blood pressure, and that number increases to almost six in 10 for non-Hispanic Black adults.⁶

Eating less sodium can reduce your risk for high blood pressure, fluid retention, heart disease, stroke, kidney issues, and cancer.

It’s an easy way for you to stay heart-healthy.

To schedule an appointment with a cardiologist or to learn more, click here: Cooper and Inspira Cardiac Care

References

1. Center for Disease Control. (2024). Tips for Reducing Sodium Intake, Why It’s Important. National Center for Chronic Disease Prevention and Health Promotion. https://www.cdc.gov/salt/reduce-sodium-intake/index.html[↩]
2. Kubala, R.D., Jillian. (2024). Everything you need to know about Sodium. Health.com. https://www.health.com/sodium-8637548[↩]
3. Bazilian, DrPH, M.A., R.D., Wendy. (2024). Salt vs. Sodium: What’s the difference? Health Experts Explain. EatingWell.com. https://www.eatingwell.com/is-sodium-salt-8606143[↩]
4. U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025, 9th Edition. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf[↩]
5. U.S. Food and Drug Administration. (2024). Sodium in your diet. Use the Nutrition Facts Label and Reduce Your Intake. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet[↩][↩]
6. U.S. Food and Drug Administration. (2024). Sodium in the food supply. https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/sodium-reduction-food-supply[↩]