How Does Salt Intake Impact Your Heart?

One of the most significant ways sodium affects heart health is by raising blood pressure. Sodium draws water into the bloodstream, increasing the volume of fluid passing through the blood vessels. As blood volume rises, the heart must work harder to pump it through the body, leading to increased pressure on the walls of the arteries.

Over time, consistently high blood pressure — also known as hypertension — can cause damage to the blood vessels, heart and other organs.

“Hypertension is a major risk factor for serious diseases including heart disease, stroke and kidney disease,” says Raymond deKay, MD, a family medicine physician at Scripps Coastal Medical Centner Eastlake. “Moreover, high blood pressure can develop without noticeable symptoms and may go undiagnosed until significant damage has occurred.”

In addition to raising blood pressure, excess sodium can directly affect the heart. High sodium intake can lead to narrowing and hardening of the arteries, known as atherosclerosis or coronary artery disease. This increases the risk of blood clots, heart attacks and strokes. Excess sodium also has been linked to heart failure and irregular heartbeats (arrhythmias).

Excessive sodium can also contribute to fluid retention, a condition known as edema. When the body retains too much fluid, it can increase the burden on the heart and blood vessels. In individuals with heart failure, this can worsen symptoms, leading to swelling in the legs and abdomen, difficulty breathing and an overall reduction in quality of life.

People with kidney disease are also at risk from excessive sodium intake, as their kidneys may struggle to filter the extra sodium from the bloodstream.

The recommended daily intake of salt for most adults is around 2,300 milligrams (about one teaspoon). It’s even less — about 1,500 milligrams — for people with high blood pressure or other cardiovascular risk factors. Yet, according to the Centers for Disease Control and Prevention (CDC), the average American consumes more than 3,400 milligrams of sodium per day.

Where does all this salt come from? The majority is in processed foods, where added salt not only provides flavor but also helps preserve food and reduce the risk of bacterial growth. Common culprits include canned soups, frozen meals, packaged snacks and salty condiments. Many restaurant meals, especially fast foods, also pack a sodium punch.

About 10% of salt intake comes from salt we add while cooking or eating. Over the past several years, plain old white “table salt” has been upstaged by an array of more exotic salts, such as Himalayan pink salt, sea salt and Celtic salt — but the sodium levels are roughly the same.

“Sodium is sodium, no matter what form it takes,” says Dr. deKay. “While these salts may claim to have more minerals or nutrients than table salt, the effect of sodium on the body is the same.”

While it's nearly impossible to avoid sodium entirely, it’s important to be aware of how much you consume. Studies have shown that cutting back on sodium can lower blood pressure and reduce the risk of stroke. Here are a few ways to cut back.

• Read labels. At the grocery store, check nutrition labels for sodium content and serving sizes. Look for items labeled “low sodium" or "no added salt.”
• Cook at home. Making your own meals from scratch gives you more control over the ingredients and allows you to limit added salt.
• Choose whole foods. Fresh fruits, vegetables, lean meats and whole grains naturally contain much less sodium than processed foods.
• Rinse canned foods. If you use canned vegetables, beans, or meats, rinse them under water first to remove excess sodium.