Hidden Salt Threatens Heart Health

Simple Swaps Can Significantly Reduce Sodium Intake

Many people are unaware of the substantial amount of salt hidden in everyday foods, potentially increasing their risk of high blood pressure and related health issues. Reducing sodium doesn’t require sacrificing flavor, but does demand mindful choices.

The “Salty Six” Culprits

While most people don’t heavily salt their meals at the table, sodium quickly adds up through common foods. The American Heart Association identifies bread and rolls, cold cuts and cured meats, pizza, burritos and tacos, soup, and sandwiches as the “Salty Six” – major contributors to excess sodium in the American diet.

Americans Consume Excessive Sodium

The Centers for Disease Control and Prevention estimates that the average American consumes approximately 3,300 milligrams of sodium daily, exceeding the recommended limit of 2,300 milligrams by roughly 40%. This overconsumption is linked to a higher incidence of cardiovascular disease. In fact, the CDC reports that heart disease is responsible for one in five deaths in the United States. CDC Heart Disease Facts

Cardiologist’s Advice: Skip Coarse Salt

Although all salt is chemically similar, the size of the grains can impact consumption. **Dr. Susan Cheng**, a cardiologist at the Smidt Heart Institute at Cedars-Sinai in Los Angeles, suggests avoiding coarse salt.

“People like the crunch of it and may inadvertently eat too much, she explained.”

—Susan Cheng, Cardiologist

Why Grain Size Matters

Opting for standard table salt, rather than “fancy” or coarse varieties, can help limit sodium intake. **Dr. Cheng** explains that the larger grains of coarse salt provide a satisfying texture that encourages overeating. The less expensive, regular salt delivers comparable taste with a smaller volume.

Simple Strategies for Lower Sodium

Reducing salt intake involves a multi-pronged approach. Reading food labels to understand sodium content, prioritizing fresh fruits and vegetables over processed foods, and preparing more meals at home are all effective strategies. Tips for getting the right amount of salt are readily available.

Enhance Flavor Without Salt

Registered dietitian **Natalie Rizzo**, nutrition editor for TODAY.com, recommends increasing acidity to compensate for reduced salt.

“For instance, lemon or lime juice or vinegar adds a pungent taste, and as a result, you do not need as much salt to taste the food,” she notes.

Herbs and Spices as Salt Replacements

Registered dietitian **Kristin Kirkpatrick** suggests incorporating herbs and spices to boost flavor without relying on salt. She recommends adding turmeric to eggs, pepper and rosemary to roasted potatoes, or ginger to soups.

Making small, conscious changes to dietary habits can significantly reduce sodium intake and promote better heart health. Prioritizing whole foods and experimenting with flavorful alternatives to salt are key steps toward a healthier lifestyle.