Did you know that over 90% of Americans consume far more sodium than they should? While sodium is essential for our bodies to function properly, too much of it can lead to serious health problems. Excess sodium causes the body to retain water, which increases blood volume and raises blood pressure. Over time, this puts extra strain on your heart and blood vessels, significantly increasing your risk of heart disease, stroke, and heart failure.

Heart disease is the leading cause of death in the US, and high blood pressure is one of its major risk factors. The alarming part? Most of the sodium in our diets doesn't come from the saltshaker–it's hidden in processed foods, frozen meals, bread, soups, and restaurant dishes. But the good news is that small, mindful changes to your daily eating habits can make a big difference for your heart health. Here are five simple strategies to help you cut back on sodium, reduce your risk of heart disease, and feel your best:

1. Choose Fresh Foods Over Processed Options

Many packaged, canned, and frozen foods are loaded with sodium, even if they don't taste salty. Foods like bread, deli meats, soups, and pizza are often sneaky sources of sodium. Try to include a high percentage of fresh fruits, vegetables, fish, and lean meats in your diet, since these foods generally contain low amounts of sodium. Preparing meals at home gives you full control over ingredients and allows you to add flavor without relying on salt.

2. Read Nutrition Labels Carefully

When grocery shopping, always check the Nutrition Facts panel for sodium content. Look for “low sodium,” “reduced sodium,” or “no salt added” products. Even seemingly healthy snacks like nuts or crackers often have hidden salt, but most stores now offer salt-free versions. Try to stay within the recommended sodium limit of 2,300 mg daily, which is about one teaspoon of table salt.

3. Flavor Foods with Herbs and Spices

Salt isn't the only way to make food taste delicious! Use fresh herbs like parsley, basil, or cilantro, along with spices like garlic powder, cumin, or paprika, to enhance flavor naturally. Tangy options such as lemon juice, lime, or vinegar are also great substitutes. Try gradually reducing your salt intake and experimenting with healthy, flavorful alternatives that will make your meals exciting and heart friendly.

4. Watch Out for Condiments and Side Dishes

Condiments like ketchup, soy sauce, salad dressings, and barbecue sauce are loaded with sodium. Even “low–sodium” versions can add up if you're not careful. Limit these toppings and opt for healthier options like olive oil, avocado, or fresh salsa. Be mindful of salty side dishes like pickles, olives, or fries, as they can sneak in extra sodium under your nose.

5. Seek Guidance from a Nutrition Expert

If you have trouble following these tips or still struggle to reduce your sodium intake, don't hesitate to ask for help. A registered dietitian or healthcare provider can provide personalized tips and support to help you make heart–healthy food choices. Small changes over time can make a big impact on your overall health and wellbeing.

Take Control of Your Heart Health Today

Reducing sodium doesn't mean sacrificing flavor or enjoyment at mealtime. By choosing fresh foods, seasoning creatively, and reading nutrition labels, you can protect your heart and reduce your risk of serious health issues. Start making simple changes today to feel healthier and stronger.

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Decreasing your salt intake is extremely important, but it's just one component of a healthy lifestyle. If you're looking to increase your physical activity levels, reduce your risk for injury, or boost your performance in a sport or activity, our physical therapists can help you get there. Call our clinic today to learn more about our services or to schedule an appointment with one of our expert physical therapists.

For more information about how sodium affects your heart health, click here.