How Does Salt Affect Heart Health?

Forget the sweet tooth. Sometimes, your tongue craves something savory, like a salty pile of pretzels or chips. But you’ve probably heard that too much salt (or sodium) isn’t good for you.

But why is salt bad for your heart?

Cardiologist Luke Laffin, MD, answers your saltiest questions and gives the lowdown on sodium, your heart and your health.

Salt and your heart

Sodium is a mineral that we all need. It plays a role in the healthy function of nerves and muscles and helps keep your body’s fluid levels in proper balance.

But that fluid balance is delicate. Too much sodium can cause:

• High blood pressure: Excessive sodium causes fluid retention, which can increase your blood pressure. High blood pressure is a major risk factor for heart attack, stroke and heart failure.
• Atherosclerosis: A high salt intake results in extra blood volume and pressure on your arteries, which, over time, can lead to a hardening of your arteries.
• Arrhythmias: Consuming too much sodium puts extra stress on your heart, which can cause irregular heartbeats.

So, keep tabs on your sodium, especially if you have high blood pressure, heart disease or are at risk of developing them.

Sodium recommendations

Aim to keep your sodium intake below 2,300 milligrams (mg) per day. That’s equal to about 1 level teaspoon of salt.

“Think about that 2,300 mg as a debit card you get every morning,” illustrates Dr. Laffin. “Don’t spend it all in one place. And if you go over, you’ll pay interest — in the form of higher blood pressure.”

Your healthcare provider may make different recommendations depending on your medical history. For example, if you have high blood pressure, your doctor may recommend eating less salt.

“Almost everyone with high blood pressure should be on a low-sodium diet,” he adds. “If you can get it down to less than 1,500 mg per day, that’s ideal.”

Consider following the DASH diet, which is designed to lower your blood pressure by eating heart-healthy foods. Lowering blood pressure is an important way to reduce your risk of heart disease.

Doctors also recommend that people with heart failure eat a low-sodium diet. Too much salt can cause fluid to build up around your heart and lungs, making your heart work harder.

Evidence suggests that a limit of 2,000 mg per day of sodium is a good goal for people with heart failure, especially if they also have high blood pressure. But there’s an important caveat.

“Some data suggests very low levels of sodium may lead to worse outcomes in people with heart failure, so discuss sodium intake with your healthcare provider,” Dr. Laffin says.

Tips for cutting salt from your diet

Most people think of salt as the stuff that comes out of a shaker. But that makes up a surprisingly small fraction of the sodium in an average diet. Most of the sodium we swallow comes from prepared and packaged foods.

Dr. Laffin offers these strategies for keeping sodium levels in the healthy range for your heart:

• Read labels: Check nutrition labels. Pantry staples like bread, canned soup and salad dressing contain more sodium than you might guess. Packaged foods can also be sneaky sources of sodium, even if they don’t taste salty. But the numbers don’t lie.
• Beware of the deli counter: “Deli meats, sausages, pickles and even cheese can have a lot of salt,” Dr. Laffin says. So, maybe think twice before you order that sky-high club sandwich.
• Get creative: Instead of letting salt do all the work, look to other spices and seasonings to give your meal some gusto. Try adding garlic, fresh herbs or a squeeze of lemon to kick the flavors up a notch.
• Be smart when dining out: Fear of sodium shouldn’t stop you from the occasional restaurant or takeout meal, Dr. Laffin says. But think about your choices ahead of time. “Even fast-food restaurants will prepare a no-salt burger or no-salt fries if you ask,” he adds. “People often don’t think to ask, but restaurants are usually happy to do it.”
• Don’t be fooled by fancy salt: Some people think that sea salt or Himalayan salt is better for them than table salt. “When it comes to sodium, they affect blood pressure in the same way,” Dr. Laffin clarifies.

Keep track of your intake

How much salt you consume each day can have a direct impact on your heart health. To keep track of how much salt is in the foods you’re eating, Dr. Laffin recommends reading labels and tweaking your diet where you can.

Small wins can add up to big benefits for your heart. And if you don’t know how much salt is right for you, don’t hesitate to talk to a doctor.

“Watching your salt intake gets easier with practice,” reassures Dr. Laffin. “It’s a habit your heart will thank you for.”