October 16, 2020

How Does Salt Affect Heart Health?

The scoop on low-sodium diets

Salt and your heart

Forget the sweet tooth. Sometimes, your tongue craves something savory like a salty pile of pretzels or chips. But you’ve also heard too much salt (or sodium) can be bad for the heart.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

So, then, how much salt is too much? And why does it matter? Cardiologist Luke Laffin, MD, answers your saltiest questions and gives us the low-down 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 fluid retention, which can increase blood pressure,” says Dr. Laffin. And high blood pressure is a major risk factor for heart attack, stroke and heart failure.

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

Sodium recommendations

How much sodium is too much? A little goes a long way, according to Dr. Laffin. Here’s what the guidelines say.

Advertisement

Recommended sodium guidelines

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

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

If you have high blood pressure

“Almost everyone with high blood pressure should be on a low-sodium diet,” Dr. Laffin says. That means capping daily sodium at 2,300 mg at the highest. “If you can get it down to less than 1,500 mg per day, that’s ideal,” he adds. Lowering blood pressure is an important way to reduce your risk of heart disease.

If you have heart failure

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

Advertisement

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:

  • Read labels: Check nutrition labels. Pantry staples like bread, canned soup and salad dressing often have a lot more sodium than you’d guess by tasting. Many other packaged foods can also be sneaky sources of sodium — even if they don’t taste particularly salty. But the numbers don’t lie.
  • Beware the deli counter: “Deli meats, sausages, pickles and even cheese can have a lot of salt,” Dr. Laffin says. So 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. Skip the soup or saucy pasta. Order fish or chicken and ask them to prepare it with no salt. (You can add a bit to taste at the table.) “Even fast-food restaurants will prepare a no-salt burger or no-salt fries if you ask,” Dr. Laffin says. “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 says.

Reading labels and tweaking your diet might sound daunting. But like anything else, it gets easier with practice. It’s a habit your heart will thank you for.

Related Articles

Notes taped to window of possible new year's resolutions with hand in foreground holding marker.
December 1, 2023
How To Keep Your New Year’s Resolutions

Pick specific, measurable goals, but also be open to changing them if need be

bowl of soy-based cubes with hand
November 30, 2023
Can Soy Cause Breast Cancer?

Research consistently shows that soy-based foods do not increase cancer risk

person scratching neck that has eczema
November 29, 2023
How Lifestyle Changes and Self-Care Can Improve Your Atopic Dermatitis

Changing your wardrobe or environment won’t eliminate eczema, but it can help reduce flares

person stressing, with clock and books
November 29, 2023
6 Ways To Feel Less Anxious in the Mornings

Breathwork, sleep mediatation and avoiding screens can help fight back morning anxiety

covid toe
November 28, 2023
Are COVID Toes and Rashes Common Symptoms of the Coronavirus?

Chilblain-like skin lesions and rashes probably aren’t COVID related

magnesium pills out of container spelling out MG
November 28, 2023
Magnesium for Anxiety: Does It Help?

This supplement may help with regulating cortisol levels, which may help with stress

woman in her forties, using an inhaler
November 28, 2023
Why Sex Hormones Can Help (or Hurt) Your Asthma

Developmental changes like puberty and menopause can impact symptom severity

Top view of person sitting in bathtub with cold water and lots of ice.
November 27, 2023
Brrr! What To Know About Cold Plunges

An ice bath can ease sore muscles and decrease inflammation after a workout

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad