Sodium and Heart Health

 



Happy Heart Month! Did you know that about 1/3 of people are sensitive to sodium found in salt? Eating too much salt has shown to raise blood pressure, which increases the risk of heart disease and stroke.

Sodium is a mineral which is required by our bodies in small quantities for processes such as nerve impulse conduction, muscle contraction, and maintaining the balance of water and minerals. Most Canadians eat too much sodium in the form of salt.

How much sodium do I need?

Healthy adults need 1500 mg of sodium per day. Most individuals are getting about 3400 mg of sodium per day.

Which foods have sodium?

Over 75% of the sodium we consume is coming from processed foods such as fast foods, processed meats, dressings and condiments, as well as salty snacks.

1 teaspoon of salt contains 2325 mg of sodium.

How can I reduce my sodium intake?

  1.    Eat more fresh vegetables and fruits.
  2.    Eat only small amounts of gravy, sauces, and salad dressings.
  3.     Flavour your food with seasonings other than salt (pepper, spice blends, chili flakes, etc).
  4. Check the nutrition information of menu items before choosing your meal- you can do this on the Nutrition Kiosk at our dining halls

Keep your heart happy by reducing your sodium intake! Even if you don’t have high blood pressure, lowering your sodium intake will still have a beneficial impact on your health.  

You can try the Sodium Calculator to see how much sodium you are consuming each day. Interested to learn more? Contact the dining services dietitian by emailing dining@ualberta.ca with the subject line “Ask a Dietitian”.

 

Resources

Cut out the Salt. Unlock Food. December 7, 2022. Retrieved January 18, 2023, from https://www.unlockfood.ca/en/Articles/Heart-Health/Cut-out-the-Salt.aspx

Get the Scoop on Salt. Unlock Food. January 19, 2019. Retrieved January 18, 2023, from https://www.unlockfood.ca/en/Articles/Heart-Health/Get-the-Scoop-on-Salt.aspx

Reduce Salt. Heart and Stroke. (n.d.). Retrieved January 18, 2023, from https://www.heartandstroke.ca/healthy-living/healthy-eating/reduce-salt

Salt and Sodium. Harvard School of Public Health: The Nutrition Source. (n.d.). Retrieved January 18, 2023, from https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/#:~:text=The%20human%20body%20requires%20a,daily%20for%20these%20vital%20functions.

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