The Salty Truth: How Sodium Affects Heart Health and How to Stay Heart-Smart This Season

At Cardiac RMS, we specialize in remote cardiac monitoring, helping physicians keep track of their patients’ heart health in real time. For individuals with high blood pressure, heart failure, and other cardiovascular conditions, even small lifestyle choices—like sodium intake—can make a significant difference. With the “Salty Spring Holidays” approaching, featuring sodium-heavy dishes like corned beef and cabbage, Easter ham, and Passover foods, we want to raise awareness about the hidden dangers of excess sodium and how you can make heart-smart choices this season. While salt enhances flavor and preserves food, excess sodium is a silent but serious threat to heart health.

For those managing heart failure, high blood pressure (hypertension), or overall cardiovascular issues, understanding the impact of sodium and making mindful dietary choices can be life changing. Let’s explore why sodium is a concern and how to navigate the holiday season without compromising your heart.

According to the American Heart Association (AHA) the recommended intake of sodium for a healthy person is about 2300 mg daily.¹ For someone with hypertension or cardiovascular disease, the daily intake should not exceed 1500 mg of sodium per day. When you realize how much sodium is in processed foods you can reach the lower amount very quickly.  As an example, if you think of most canned soups which have over 650 mg of salt per serving – a serving being only one cup – you see how easily someone can consume 1500 mg in a day.

Sodium and Heart Health: The Dangerous Connection

Sodium is essential for bodily functions like nerve signaling and fluid balance, but too much can negatively impact the cardiovascular system. Americans consume more than 3,300 milligrams (mg) of sodium per day, on average.² This is well above the federal government’s recommendation of daily sodium intake for teens and adults as part of a healthy eating pattern.

Sodium and High Blood Pressure (Hypertension)

Excess sodium causes the body to retain water, increasing blood volume. This puts extra pressure on blood vessel walls, making the heart work harder. Over time, this can lead to:

• Hypertension (high blood pressure), a major risk factor for heart attacks and strokes
• Hardening and narrowing of arteries, increasing the likelihood of cardiovascular disease
• Increased risk of aneurysms, where weakened blood vessels can rupture

Sodium and Heart Failure

For individuals with heart failure, excess sodium can be particularly dangerous. The condition already makes it difficult for the heart to pump effectively, and too much salt can cause:

• Fluid retention, leading to swelling in the legs, feet, and abdomen
• Shortness of breath due to fluid buildup in the lungs
• Increased strain on the heart, potentially worsening heart failure symptoms and leading to hospitalizations.

Salty Holidays: Where Does the Sodium Hide?

The festive season is filled with foods that sneak in more sodium than we realize. Here are some of the biggest culprits:

• Corned Beef & Cabbage – Corned beef is brined in a salt solution, making it extremely high in sodium. Even a small portion can exceed daily recommended sodium levels. A single serving of corned beef can contain more than 950 mg of sodium – over 40% of the recommended daily limit. 
• Easter Ham – Cured hams are often packed with sodium preservatives, making them one of the saltiest meats and ham can be even higher than corned beef, with some servings exceeding 1,200 mg of sodium. 
• Canned Vegetables & Broths – Even if you opt for vegetables, canned versions are often loaded with sodium.
• Breads, Rolls and Crackers – Many baked goods contain hidden salt for flavor and preservation.
• Cheese & Processed Meats – Charcuterie boards, deli meats, and cheese spreads add to sodium intake without you even realizing it.
• Store-Bought Sauces & Dressings – Ketchup, mustard, soy sauce, and salad dressings can be sodium rich.

But don’t worry—this doesn’t mean you have to avoid holiday meals altogether. It just means being mindful and making smarter choices.

Heart-Healthy Holiday Eating Tips

1. Read Labels & Choose Low-Sodium Options

• Look for “low sodium” or “no salt added” versions of canned vegetables, broths, and condiments.
• Avoid processed foods with more than 140 mg of sodium per serving which are considered low sodium according to the AHA.³   Be aware of what constitutes a serving size!

2. Swap High-Sodium Ingredients for Healthier Alternatives

• Instead of corned beef, try fresh, lean brisket seasoned with fresh herbs and spices.
• Opt for fresh or frozen vegetables rather than canned.
• Choose fresh turkey or chicken over processed deli meats and ham.
• For dishes like cabbage, try cooking in low-sodium broth instead of the traditional corned beef liquid

3. Cook at Home with Fresh Ingredients

Preparing meals from scratch allows you to control the amount of sodium in your food. Use herbs, garlic, lemon, and vinegar to add flavor instead of salt.

4. Stay Hydrated & Watch Portion Sizes

Drinking plenty of water can help flush excess sodium from the body. Also, be mindful of portion sizes—a smaller serving of a high-sodium dish is better than overindulging.

5. Be Mindful When Dining Out

If eating out, request:

• No added salt to your meal
• Dressings and sauces on the side
• Grilled instead of fried options

Take Control of Your Heart Health

The holidays should be a time of joy, not stress over sodium intake and eating a reasonable portion of salty foods once in a while probably won’t do major harm. By making smart and impactful choices, you can enjoy your favorite traditions while protecting your heart from high blood pressure, heart failure complications, and long-term health risks. Of course, always check with your healthcare provider about your dietary options and follow his/her guidance.

Stay heart-smart and healthy…and Happy (low-sodium) Holidays from all of us at Cardiac RMS!

¹ https://www.heart.org/-/media/files/health-topics/answers-by-heart/why-should-i-limit-sodium.pdf

² https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials³https://www.heart.org/-/media/files/health-topics/answers-by-heart/why-should-i-limit-sodium.pdf