February is American Heart Month, a time to focus on heart health and wellness. At the Y, we know that small, daily choices can make a big difference over time. One of the most effective ways to support a healthy heart is by cutting back on sodium. While sodium is essential for bodily functions, too much of it can raise blood pressure, increasing the risk of heart disease and stroke. The American Heart Association (AHA) recommends limiting sodium intake to no more than 2,300 mg per day, with an ideal target of 1,500 mg, especially for those with high blood pressure. However, the average American consumes over 3,400 mg of sodium daily, often without even realizing it.
Watch Out for Hidden Salt
A common misconception is that cutting back on salt simply means using the shaker less. But in reality, more than 70% of the sodium we eat comes from processed and restaurant foods, not the salt we add at the table. Even foods that don’t taste salty—like breads, cereals, deli meats, soups, and even some dairy products—can be loaded with hidden sodium. That’s why it’s important to take a few extra minutes when grocery shopping to check nutrition labels. Look for “low sodium,” “no salt added,” or “sodium-free” options, and aim for products with 140 mg of sodium or less per serving.
Fresh is Best
One of the easiest ways to reduce sodium is to focus on fresh, whole foods. Fruits, vegetables, lean meats, poultry, fish and whole grains naturally contain little to no sodium. When cooking, try using herbs, citrus, garlic or salt-free seasoning blends to enhance flavor. Preparing meals at home also gives you control over how much salt is added, unlike restaurant meals, which often contain excessive sodium.
Simple Ways to Cut Back on Sodium
- Read Labels: Compare brands and choose lower-sodium versions.
- Rinse Canned Foods: If you use canned beans or vegetables, drain and rinse them to remove excess salt.
- Limit Processed Meats: Deli meats, bacon and sausages are often high in sodium—opt for fresh or frozen meats instead.
- Choose Fresh or Frozen Produce: Canned vegetables and fruit can contain added sodium—fresh or frozen (without sauces) is a better choice.
- Flavor with Herbs & Spices: Experiment with garlic, lemon, basil and other natural flavors instead of salt.
- Cook More at Home: Restaurant meals are one of the biggest sources of sodium—by cooking at home, you can control what goes into your food.
A Heart-Healthy Lifestyle
Lowering your sodium intake is just one step toward better heart health. Pairing a balanced diet with regular physical activity, stress management and routine check-ups can make a big difference. At the Y, we’re here to support your journey to a healthier heart with fitness programs, nutrition guidance and a welcoming community. Visit https://indymca.org/programs/health-wellness/chronic-disease-prevention/ for information about our health and wellness programs.
Take charge of your health today—your heart will thank you!
Sources:
- American Heart Association (www.heart.org)
- Centers for Disease Control and Prevention (www.cdc.gov)
