- ELIMINATE sodium COMPLETELY for GOOD HEALTH.
SODIUM is an ESSENTIAL NUTRIENT that CONTROLS BLOOD PRESSURE and is needed to make nerves and muscles work properly, but you need the RIGHT AMOUNT.
Institute of Medicine.2004.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press.
- SEA SALT has LESS SODIUM than TABLE SALT.
Sea salt has boomed in popularity, but it usually isn’t any less salty. Just like table salt, it typically contains 40 percent sodium.
Institute of Medicine. 2010. Strategies to Reduce Sodium Intake in the United States. Washington, DC: The National Academies Press
- I usually don’t SALT my FOOD, so I DON’T EAT too MUCH SODIUM.
More than 75 percent of SODIUM Americans consume is estimated to come from processed foods – not the salt shaker.
That’s why it’s so important to compare NUTRITION FACTS labels and serving sizes.
Mattes, R. D., and D. Donnelly. 1991. Journal of the American College of Nutrition 10(4):383-393.
- HIGH levels of SODIUM are FOUND only in FOOD.
Some over-the-counter medications contain high levels of sodium. Carefully read drug labels, and remember that some companies produce low-sodium over-the-counter products.
- LOWER SODIUM foods have NO TASTE.
There is a rich world of creative and flavorful alternatives to salt. Experiment with spices, herbs and citrus to enhance the natural flavor of your food!
- My BLOOD PRESSURE is NORMAL, so I don’t NEED to WORRY about how much SODIUM I eat.
THE AMERICAN HEART ASSOCIATION recommends CONSUMING LESS THAN 1,500 mg daily. Even for people who don’t have high blood pressure, less sodium will significantly blunt the rise in blood pressure that occurs as we age and will also reduce the risk developing other conditions, such as kidney disease, associated with eating too much sodium.
Appel LJ, Frohlich ED, Hall JE, Pearson TA, Sacco RL, Seals DR, Sacks FM, Smith SC, Vafiadis DK, Van Horn LV. Circulation. 2011;123:1138 –1143.
- I don’t EAT a lot of SALTY FOOD so I DON’T EAT too much SODIUM.
Watch out for: Poultry, Cheese, Bread
These foods can have excess sodium that can increase your risk for heart disease and stroke.
Centers for Disease Control and Prevention.2012.Vital Signs: Food Categories Contributing the Most to Sodium Consumption — United States, 2007–2008. Morbidity and Mortality Weekly Report (61), February 7, 2012.
Healthy Diet Goals
- Suggested Servings from Each Food Group
- Dictionary of Nutrition
- The American Heart Association's Diet and Lifestyle Recommendations
- Sodium (Salt or Sodium Chloride)
- Heart-Check Mark
- Nutrition Quizzes
- Nutrition Education Handouts and Resources
- Industry Nutrition Advisory Panel (INAP)
- INAP: Featured Members
- Grocery Shopping
- Reading Food Nutrition Labels
- Heart-Check Food Certification Program
- Grocery List Builder
- Que nuestro corazón sea su guía
- Heart-Check Mark Nutrition Requirements
- Simple Cooking with Heart Home Page
- Healthier Preparation Methods for Cooking
- Healthy Snacking
- Smart Substitutions
- Heart-Healthy Grilling and Barbecue Tips
- Delicious Decisions: Cookbooks and Recipes from American Heart Association
- Snacks and Appetizers
- Soups, Salads and Side Dishes
- Main Dishes
- Desserts and Sweets
- Heart-Check Meal Certification Program (Foodservice)
- Choosing a Restaurant
- Deciphering the Menu
- Ordering Your Meal
- Eating Fast Food
- Dining Out Tips by Cuisine