Yahoo Lifestyle Cardiologists Are Begging You Not to Make This One Mistake With Sodium Intake
If you are proactively working toward benefitting your cardiovascular health, you likely do your best to avoid foods high in sodium or seasoning your food with salt. Scientific research is clear that a diet high in sodium is linked to elevated blood pressure, which increases the risk of cardiovascular disease.
It’s certainly good to be conscious of how much sodium you’re consuming, but if you’re cutting it out completely, you could be inadvertently damaging your health. Surprised? Here, cardiologists explain why some sodium is important for maintaining optimum health—especially if you work out regularly.
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Why Some Sodium Is Healthy
While it’s true that too much sodium negatively impacts heart health, Dr. Mustali Dohadwala, MD, a cardiologist and the medical director at Heartsafe Boston, says that it is important to consume some salt. “Zero dietary sodium intake may lead to clinically significant low blood sodium levels, which can cause severe muscle cramps, weakness, nausea and vomiting, seizures and coma, shock or even death,” he says.
Yikes, right? The repercussions of not getting enough sodium are serious, but Dr. Melissa Tracy, MD, a cardiologist at Rush University Medical Center, says it’s difficult to reach this detrimental level. “With the American diet, it is nearly impossible to consume too little sodium," she explained. Salt is hidden in almost everything. If you eat out or eat deli cold cuts, you are getting an abundance of salt. Most salt comes from the processing of foods and not from what we add when we eat."
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Ideally, it’s best to keep sodium consumption less than 1,500 milligrams a day, which is about two-thirds of a teaspoon—that’s not very much! But if you are someone who is super health conscious so you never eat anything processed or with salt, it’s possible you may need to add a little to your diet. Dr. Tracy explains that some sodium is important for keeping blood volume stable, so that blood pressure does not go too low.
You may need to increase your sodium intake if you are sweating a lot, such as when working out or on a hot day. “Sodium is an electrolyte needed for balanced fluid and blood volume and important cellular functions," Dr. Tracy said. "Athletes lose a lot of salt when they sweat. This needs to be replaced to maintain their blood volume status, maintain healthy cellular activities and for muscle recovery."
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The Healthiest Sources of Sodium
As the above guidance shows, sodium intake is all about balance. Both cardiologists reiterate that for the vast majority of Americans, consuming too much sodium is more likely than consuming too little. “A really simple way of checking sodium is reviewing food labels. If the number for sodium per serving is greater than the calories per serving, there is too much sodium in the food product. Pick a lower sodium option or eat less of the particular product,” Dr. Tracy advises.
She adds that if you feel swollen or bloated, your rings won't come on or off or your blood pressure is elevated, then the meal you consumed prior had too much sodium in it. This shows that just like how consuming too little sodium can cause physical symptoms, so can consuming too much.
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If you do want to add a little sodium to your diet, there are some healthy ways to go about it. Instead of consuming ultra-processed foods, Dr. Dohadwala suggests snacking on green olives, salted walnuts or cottage cheese. Not only do these foods contain sodium, they are full of nutrients. Green olives, for example, have fiber, calcium and iron. Walnuts and cottage cheese both contain protein and heart-healthy unsaturated fats. Dr. Tracy adds that cheese in general is one of the healthier sources of sodium—and a way to get some calcium and protein at the same time.
If you’re struggling to find the sweet spot when it comes to getting the right amount of sodium, it can be helpful to work with a registered dietitian who can help you come up with a dietary plan that meets your individual health needs. If you are an athlete, it can be beneficial to work with a sports dietitian to make sure you are recovering from your workouts properly, including replenishing your body after working up a sweat.
While too much sodium certainly can negatively impact the heart, it isn’t inherently “bad.” Like most things in life, it’s all about moderation.
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Sources
Dr. Melissa Tracy, MD, cardiologist with Rush University System for Health, director of cardiac rehabilitation and professor or internal medicine
Dr. Mustali Dohadwala, medical director and practitioner at cardiology-focused private practice Heartsafe Boston
