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Eating a low sodium and overall heart healthy diet.
- What is a Low Salt Diet?
- Following a Low Salt Diet
- Reading Food Labels
- Eating Out on a Low Salt Diet
- Checklist for Eating Out
- Sample Menus
- American Heart Association Recommended Cookbooks
Introduction
Foods low in saturated fat, cholesterol and sodium are good for the heart and overall health. This section will focus on a low sodium diet but you should also eat an overall heart healthy diet.
Sodium is a mineral that is necessary in small amounts for many body functions. We consume most of our sodium in the form of salt, which is made up of sodium and chloride.
High sodium levels cause the body to retain fluid, which increases the heart's workload. Fluid retention can make heart failure worse and may cause symptoms such as difficulty breathing, swelling of the ankles, feet or abdomen and weight gain. Too much sodium can contribute to high blood pressure.
Sodium is added during the processing of foods for flavor or for preservation, and you are likely eating more than you think. High sodium foods include cheese, lunch meat, highly processed breads and cereals, prepared items like canned and frozen foods and baked goods.
A low sodium diet can help you, even if you do not have symptoms of fluid build up, or if you are already taking a diuretic (water pill). To reduce sodium it will be necessary to get rid of the salt shaker, eat fresh foods and read labels.
It may take some time to adjust to a low sodium diet, but it is worth the effort. A low sodium diet can help you feel better and allow your heart failure medicines to work more effectively.
For overall good health choose foods that are low in sodium, cholesterol and saturated fat (fat from meat, poultry, eggs and dairy). Eat more fiber from whole grains, fruit, vegetables and legumes (beans and lentils).
Eat well and feel well!
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What is a low salt diet?
- One teaspoon of table salt has 2,400 mg (2.4 grams) of sodium. This is more than any one person should have each day.
- The recommendation for the average American is to eat 2,300 mg or less of sodium each day.
- People with mild heart failure (no or mild symptoms with vigorous or moderate exercise) are usually asked to limit their sodium intake to 2,300 mg per day.
- People with moderate to severe heart failure (symptoms with light exercise, household chores or at rest) are usually asked to limit their sodium intake to 2,000 mg per day.
- Check with your doctor or nurse for the sodium limit that is best for you.
- DO NOT use potassium-based salt substitutes without consulting your doctor. If you aren’t sure, check the label or ingredient list for “potassium” or “potassium chloride”.
Following a low salt diet
There are four basic steps to following a low salt diet:
- Stop adding salt to your food and ask if food can be prepared without salt if dining out.
- Adapt your preferred foods to a low sodium version.
- Pick foods naturally low in sodium.
- Read food labels.
Stop adding salt to your food
You can decrease your sodium intake by as much as 30 percent by doing two simple things:
- Take the salt shaker off the table.
- Do not add any salt of any type when cooking.
Food doesn’t have to taste bland without salt! Try these tips to make foods taste great without adding salt:
- Experiment with sodium free herbs, spices and seasoning mixes.
- Try using seasonings like black, cayenne or lemon pepper.
- Dried and fresh herbs such as garlic, garlic or onion powder (not salt), dill, parsley and rosemary are also naturally low in sodium. Combination spice mixes in a bottle are great as long as sodium or salt is not one of the ingredients.
- Use balsamic or other vinegars to flavor foods or marinate meats.
- Sprinkle fresh lemon juice over vegetables and salads.
- Season or marinate meat, poultry and fish ahead of time with onion, garlic, vinegar, wine and your favorite herbs before cooking to bring out the flavor.
- Avoid spices and seasoning mixes with the word salt or sodium in the name. They will be high in sodium. For example, just a teaspoon of a seasoned salt such as garlic salt or celery salt contains about 1,500 mg of sodium.
- There are many salt free seasoning mixes in your supermarket. Look in the spice section for seasonings labeled “salt free”.
- Avoid salt substitutes made with potassium (such as NuSalt, Also Salt, Morton Lite Salt).
Adapt your preferred foods to a low sodium version
Consider getting a low salt cookbook. You can find excellent low salt cookbooks at your local library. You can also buy one at a bookstore or on the Internet. After getting used to low sodium eating, you will be able to adapt your favorite recipes to low sodium versions.
For example, if you like soup, make your own low sodium version with fresh meat and vegetables. Toss the ingredients into a slow cooker and use herbs and spices for seasonings. Make extra and freeze some for later meals.
Use low sodium substitutes
For example, prepare a fresh lean pork roast instead of a country ham. You can cook fresh chicken, turkey, roast beef or pork without adding salt and use the meats for sandwiches instead of packaged lunch meats. Use fresh lettuce, tomato and onion for flavoring.
Examples of high sodium foods and low sodium alternatives
| Food | Sodium Amount |
|---|---|
| Baking powder (1 tsp.) | 400–550 mg |
| Low sodium baking powder (1 tsp.) | 5 mg |
| Garlic salt (1 tsp.) | 1,480 mg |
| Garlic powder (1 tsp.) | 1 mg |
| Peanut butter (2 tbsp.) | 150–250 mg |
| Unsalted peanut butter (2 tbsp.) | 0 mg |
| Canned pasta sauce (¼ cup) | 25–275 mg |
| No salt added pasta sauce (¼ cup) | 25 mg |
| French fries (small order) | 150-700 mg |
| Unsalted French fries | 10–20 mg |
| Corned beef (3 oz.) | 800 mg |
| Roast beef (3 oz.) | 60 mg |
| Salted nuts (1 oz.) | 120–250 mg |
| Unsalted nuts (1 oz.) | 3–10 mg |
| Saltine crackers (1 cracker) | 70 mg |
| Low sodium saltine crackers (1 cracker) | 7 mg |
| Self-rising flour (1 cup) | 1,600 mg |
| Enriched white flour (1 cup) | 3–6 mg |
| Ham (3 oz.) | 1,025 mg |
| Fresh pork (3 oz.) | 60 mg |
| Instant oatmeal (¾ cup) | 180 mg |
| Regular cooking oatmeal (¾ cup) | 5 mg |
| Turkey ham (3 oz.) | 865 mg |
| Turkey (3 oz.) | 75 mg |
Look for low sodium versions
Many types of canned goods are now available in low sodium versions. Look for canned foods labeled sodium free, no salt, low sodium, light in sodium, very low sodium, reduced sodium or unsalted. These are good eye catching words but be sure that you still read the food label.
You can also remove some sodium from canned foods by rinsing them, soaking them and rinsing them again. Keep in mind that this does not remove all of the sodium.
Reading food labels
[ILLUSTRATION NEEDED]
Reading the food label is a big step toward eating for a healthier heart. Food labels tell you what’s contained within the foods you eat. Comparing labels will help you make food choices that are low in sodium (salt), fat and cholesterol but high in fiber. To get started, look for the “Nutrition Facts” label on packaged foods.
Serving size: Look at this closely. This is the amount of food in 1 serving. If you eat more, you get more of everything on the label — including salt, fat and calories.
Servings per container: There is often more than 1 serving per container of food, even if the container is small. For the label shown here, if you eat the full container, you are eating two times the serving size (280 mg of sodium).
Total fat: This number tells you how many grams (g) of fat are in 1 serving. Choose foods with a low number for total fat.
Saturated fat: This number tells you how many grams (g) of saturated fat are in 1 serving. Look for foods that have little or no saturated fat.
Trans fat: This number tells you how much trans fat is in 1 serving. Choose foods that have little or no trans fat.
Cholesterol: This number tells you how much cholesterol is in 1 serving. You should eat less than 300 milligrams (mg) of cholesterol a day.
Sodium: This number tells you how much sodium is in 1 serving. Choose foods with low numbers for sodium or look for foods that say Low Sodium or Sodium Free. An entire meal should contain 700 mg or less of sodium.
Pick foods that are naturally low in sodium
Choose fresh foods
Fresh fruits and vegetables have very little sodium. The same is true for fresh meat, poultry and fish. Generally, you don’t have to count the sodium content when eating fresh, unprocessed foods. So, think fresh when choosing foods.
If you are not eating fresh foods, choose low sodium foods as much as possible. Good options include canned fruit and plain frozen vegetables. Dried beans, peas, rice and lentils are also excellent low sodium foods. Make sure not to add salt or other ingredients such as salt pork or bouillon when cooking them. Keep a list of low sodium, heart healthy foods that you like and bring it with you to the store. The more detailed the list, the less time you have to spend reading labels each shopping trip.
Low sodium foods
Foods with less than 10 mg of sodium per serving:
- Fruit and fruit juices (fresh, frozen or canned)
- Honey, sugar
- Hot cereals such as oatmeal, wheat and oat bran (regular cooking, not instant which is high in sodium, 1 cup with no salt added while cooking)
- Jelly beans (10 large)
- Macaroni, noodles, rice and barley (1 cup cooked in unsalted water with no added salt)
- Salt free herbs and spices
- Shredded wheat or puffed rice cereals (1 cup)
- Unsalted nuts
- Unsalted peanut butter (but not regular peanut butter)
- Unsalted butter or margarine (but not regular)
- Unsalted cottage cheese (½ cup)
- Vegetables (most types fresh or frozen except those in the 10–40 mg section, see next page)
- Vinegar
Foods with 10–40 mg of sodium per serving:
- Beets (½ cup)
- Beet greens (1/3 cup)
- Carrots (1 cup)
- Celery (2 stalks)
- Club soda (8 oz.)
- Granola cereal (½ cup)
- Kale (¾ cup)
- Soda pop (8 oz.)
- Spinach (½ cup cooked)
- Vanilla wafers (2 cookies)
- White wine (4 oz.)
Foods with 40–65 mg of sodium per serving:
- Beef, pork, lamb and poultry (fresh, 3 oz.)
- Corn tortilla (1, 6 inch)
- Egg (1)
- Fish (fresh, 3 oz.)
- Fruit-filled cookies (1, small)
- Shrimp (2 oz.)
Foods with 65–120 mg of sodium per serving:
- Clams, steamed (3 oz.)
- Ice cream (½ cup)
- Mayonnaise (1 tbsp.)
- Milk (evaporated, ½ cup)
- Milk (whole or skim, 1 cup)
- Mustard, chili and hot sauce (1 tsp.)
- Yogurt (1 cup)
Foods with 120–175 mg of sodium per serving:
- Bread (some types, 1 slice)
- Chocolate covered peanut butter cups (2)
- English muffin (½)
- Ketchup and steak sauce (1 tsp.)
- Olives (ripe, 5)
- Sardines (1 large)
- Peanut butter (regular, 2 tbsp.)
Use herbs and spices
Herbs and spices add flavor to cooking without adding fat or sodium. That’s why they’re great for healthy cooking. Try these tips to help create tasty, healthy meals.
- Use a sharp knife to cut fresh herbs. Cutting the leaves finely will release the most flavor.
- Don’t grind whole spices until you need them. Crushing or grating whole spices just before adding them to a recipe will guarantee the most flavor.
- Dried herbs pack more flavor for the same quantity of fresh herbs. Powdered herbs are more potent than dried flakes. If you are using powdered herbs in a recipe that calls for fresh, decrease the amount you add.
- When adding herbs to cold recipes, such as dips or salad dressings, allow the food to sit in the refrigerator for a couple of hours before serving so the flavors can blend.
- Add fresh herbs to hot dishes as close to serving time as possible for the most flavorful results. Dried herbs and spices should be added early in the cooking process to prevent a powdery taste.
- Store dried herbs in a cool, dry, dark place. Keep dried herbs for no longer than a year.
- Experiment with different herbs and spices. Try these vegetable and herb combinations:
- Asparagus with garlic, lemon juice, mustard seed, onion, sesame seed, tarragon
- Snap peas with basil, dill, lemon, marjoram, mint, nutmeg, oregano, tarragon
- Beets with allspice, bay leaves, caraway seed, cloves, dill, ginger, mustard seed, thyme
- Broccoli with caraway seeds, dill, mustard seed, tarragon
- Cabbage with caraway seed, celery seed, dill, mint, mustard seed, nutmeg, tarragon
- Carrots with allspice, bay leaves, caraway seed, dill, fennel, ginger, mace, marjoram
- Corn with cayenne (red pepper), chili powder
- Cucumbers with basil, chives, dill, garlic, mint, tarragon, vinegar
- Green salads with basil, chives, dill, tarragon
- Peas with basil, marjoram, mint, oregano, parsley, poppy seed, rosemary
- Potatoes with basil, bay leaves, celery seeds, chives, dill, mustard seed, oregano, thyme
- Squash with allspice, basil, cinnamon, cloves, ginger, mustard seed, nutmeg, rosemary
Eating out on a low salt diet
Many people go out to eat several times each week. Eating out, whether it is at a restaurant, a friend’s house or a party, can be challenging if you are on a low sodium diet. You can go out to eat and maintain a low sodium diet, if you are careful. Use the following tips while eating out:
- Choose restaurants that offer fresh food choices.
- Be specific about what you want and how you want it prepared when ordering. For example, ask that your food be prepared without added salt, monosodium glutamate (MSG) or soy sauce.
- Do not be afraid to question your waiter about how the food is prepared.
- Choose foods without sauces or ask for sauces and salad dressings “on the side”.
- If you use salad dressing, dip the tines of your fork into the dressing cup and then pierce your food, instead of pouring the dressing over your food. That way you get the flavor without all the sodium.
- Use the same technique with other types of sauces such as barbecue, steak, creamed, cheesy, Hollandaise, Alfredo or red spaghetti sauces. It also works with gravies.
- Limit use of condiments that are high in sodium such as Worcestershire sauce, steak sauce or ketchup.
- Avoid dishes named au gratin, Parmesan, hashed, Newberg, casserole and Devonshire.
- Be careful of foods that are labeled as good for your heart. These foods are usually low fat, but they may be high in sodium. In many cases, salt is used to flavor low fat foods.
- Choose the salad bar. It can be an excellent way to eat a low sodium meal in a restaurant.
- Choose fresh vegetables, fruits and eggs served in their natural state. That includes lettuce greens, spinach, tomatoes, cucumbers, onions, radishes, green peppers, red peppers, alfalfa sprouts, fresh mushrooms, broccoli, cauliflower, carrots, red cabbage and hard boiled eggs.
- Avoid high sodium foods including croutons, green olives, black olives, shredded cheese, bacon bits, macaroni salad, potato salad, coleslaw, sunflower seeds, pepperoni, Chinese noodles, pickles and creamy salad dressings.
- Choose the following salad dressings: oil and vinegar, lemon and flavored vinegars such as balsamic and raspberry. Avoid regular, light and fat free dressings unless you order on the side and dip your fork tines in the dressing. They are all high in sodium.
| Ask. Will the restaurant: |
Act. Select foods that are: |
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Checklist for eating out
- Don't be shy or intimidated about making special requests.
- If your food is not prepared as you requested, send it back.
- Most foods will fit in a heart healthy diet if prepared low fat and with less salt.
- Watch portion sizes, split your food with a friend or take some home.
| Type of Restaurant | Foods to Choose | Foods to Avoid |
|---|---|---|
| Asian Food |
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| Italian Food |
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| Salad Bars |
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| Fast Food |
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| Family Style Food |
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| Mexican Food |
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| Breakfast Food |
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Sample Low Sodium Menus
| Day 1 — 1,500 calories | |||
|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium | Sodium (mg) |
| Breakfast: 302 Calories, 348 mg Sodium | |||
| ¾ cup bran flakes ½ banana 1 cup non-fat milk 1 whole orange |
220 1 127 0 |
¾ cup shredded wheat cereal | 1 |
| Lunch: 499 Calories, 805 mg Sodium | |||
| Chicken Breast Sandwich – 3 oz grilled or broiled – 2 slices whole wheat bread – 1 Tbsp Dijon mustard – ¼ whole mashed avocado – ½ cup fresh cucumber slice – 2 tomato slices ½ cup fruit cocktail, juice pack |
120 299 373 5 1 2 5 |
1 Tbsp regular mustard |
175 |
| Dinner: 440 Calories, 379 mg Sodium | |||
| 3 oz cod: – 1 tsp lemon juice – ½ cup brown rice 1 cup spinach, cooked from frozen, sauteed with 1 tsp canola oil 1 small cornbread muffin, made with oil |
70 1 5 184 119 |
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| Snack: 288 Calories, 153 mg Sodium | |||
| ½ cup fruit yogurt, fat free, no sugar added ¼ cup almonds, unsalted 1 lg graham cracker rectangle |
75 0 78 |
||
| Total Calories | 1529 | 1529 | |
| Total Milligrams of Sodium | 1685 | 1268 | |
| Day 2 — 1,500 calories | |||
|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium | Sodium (mg) |
| Breakfast: 356 Calories, 285 mg Sodium | |||
| 1 low-fat granola bar ½ banana ½ cup fruit yogurt, fat-free, no sugar added 1 cup non-fat milk 1 cup fresh strawberries |
81 1 75 127 1 |
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| Lunch: 528 Calories, 812 mg Sodium | |||
| 1 turkey breast sandwich: – 3 oz turkey breast – 2 slices whole wheat bread – 1 large leaf romaine lettuce – 2 slices tomato – ¼ whole avocado, mashed – 1 Tbsp Dijon mustard 1 cup carrot sticks 1 medium apple |
48 299 1 2 5 373 84 0 |
Omit mustard |
0 |
| Dinner: 404 Calories, 623 mg Sodium | |||
| 1 cup spaghetti (try multi grain): ¾ cup vegetarian sauce* 1 Tbsp Parmesan cheese Spinach salad – 1 cup fresh spinach leaves – ¼ cup fresh carrot, grated – ¼ cup fresh mushrooms – 1 Tbsp vinaigrette dressing* ½ cup canned pears |
1 479 93 24 19 1 1 5 |
Use low-sodium tomato paste (6 oz) in recipe *recipes below |
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| Snack: 203 Calories, 4 mg Sodium | |||
| 1 oz walnuts (about 14 halves) ¼ cup dried apricots |
1 3 |
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| Total Calories | 1541 | 1541 | |
| Total Milligrams of Sodium | 1724 | 1498 | |
| Vegetarian Spaghetti Sauce |
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| Vinaigrette Salad Dressing |
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American Heart Association Recommended Cookbooks
From quick dinner ideas to delicious desserts, American Heart Association cookbooks provide lots of ways to make cooking healthier.
- American Heart Association Low-Salt Cookbook, 3rd Edition
- American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition
- The New American Heart Association Cookbook, 7th Edition
- American Heart Association One-Dish Meals
- American Heart Association Low-Calorie Cookbook
- American Heart Association Meals in Minutes Cookbook
- American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss
- Diabetes & Heart Healthy Cookbook
- American Heart Association Quick & Easy Cookbook
- American Heart Association Low-Fat & Luscious Desserts
More information
If you have questions or want more information, call the John Muir Health Nutrition Services Department, Monday through Friday, 8:30 AM to 5:00 PM.
- Concord Campus — (925) 674-2518
- Walnut Creek Campus — (925) 947-5314