01 Nov How do you keep your heart healthy during the holidays?

‘Tis the time of year when our go-to holiday treats and snacks tend to be laden with sodium. This not only takes away from natural flavors but also places a strain on our bodies. One of the best ways to keep your heart healthy during the holidays, and year round, is by reducing sodium in your diet.

Sodium is essential for our bodies to function, but maintaining a delicate balance is crucial. Excessive salt intake causes the body to retain water, overburdening our hearts and blood vessels, potentially leading to high blood pressure. The average American consumes a whopping 3,400 mg of sodium daily, far exceeding the recommended daily limit of 1,500 mg (according to the American Heart Association), or the range of 1,500 to 2,300 mg suggested by the Academy of Nutrition and Dietetics.

Curbing our salt cravings will open us to a world of incredible flavors. It just takes some mindful eating.

1. Read Food Labels: Becoming food-label literate is one of the most important skills you can have for your health. Look for products that have less than 300 mg of sodium per serving. Keep an eye out for ingredients like salt (NaCl), monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, or any components bearing the “Sodium” or “Na” label. Sodium by any other name is still sodium.
2. Go Fresh: Eliminate ultra-processed foods from your diet, when possible. Opt for fresh ingredients. If you don’t have access to fresh fruits and vegetables, buy frozen. They are just as healthy. Canned or processed items generally contain higher sodium levels. For variety, eat in-season fruits, vegetables, and fish. This is a great way to eat well, fresher, and be eco-friendly.
3. Rinse and Dilute Prepared Foods: Rinse canned vegetables and beans to wash away salt. You can reduce sodium content by 10-20%. Dilute canned chicken broth with water or wine. Choose lower-sodium canned soups and bolster flavor by adding extra fresh vegetables.
4. The Skinny on Salt: The body, once it reaches a certain salt threshold, cannot discern between excessive and sufficient salt. This is good news, as you won’t miss the surplus salt you’ve been accustomed to. Gradually reduce your salt intake, retraining your taste buds in the process.
5. Embrace a World of Spices and Flavors: Rediscover the joys of rosemary, thyme, cumin, pepper, nutmeg, garlic, onions, citrus, vinegar, wines, and roasted nuts to season your dishes. Salt has a tendency to overshadow most flavors. As you cut back on salt, introduce your palate to an array of tastes.
6. Healthy Oils: Explore the delightful flavors of olive oil, sesame oil, avocado oil, and peanut oil, among others. Not only are they rich in taste, but they also rank among the healthiest fats available. Cooking with these oils is also a great way to enjoy new flavors.
7. Condiment Consciousness: Beware of the sodium lurking in condiments like mustard, ketchup, and mayonnaise. A mere teaspoon of mustard contains around 45 mg of sodium, while a tablespoon of ketchup packs about 150 mg. Buy reduced-sodium versions. Or cook your favorite dishes with rosemary, onions, and garlic. That extra dollop of Dijon can be hard on the heart.
8. Avoid Double Salting: It’s a common habit to double up on salt inadvertently, adding more to dishes that already contain salty components. Be vigilant about your cooking methods to keep sodium levels in check.
9. Taste Before You Salt: Pause before reaching for the salt shaker and give your dish a try. Often, adding salt is more a reflex than a necessity.
10. Beware of Bread: Surprisingly, bread can be a major source of sodium in our diets. A single slice of sandwich bread can contain around 150 mg of sodium, while an English muffin may have 300 mg.
11. Drink Water: Hydration keeps your heart healthy. It helps flush out excess sodium and gives your heart the juice it needs to pump blood more efficiently. Choose water first, then have a small glass of wine, cider, eggnog, or your favorite holiday beverage. But prioritize water.

Keep in mind that during the winter months, there’s an uptick in cardiac events. This is, in part, due to the cold weather, and our blood vessels being more constricted. But it’s also due to stress (from the holidays, work, family, etc.), lack of activity, and poor eating habits.  This holiday season, reduce the sodium content in your holiday recipes. Experiment with new flavors, from garlic-infused oil to spices, roasted nuts, and more. This is not only great for the palate, but also great for your heart.