Salt has a reputation problem. It’s the seasoning most often blamed for high blood pressure, and if you’ve ever had your numbers checked at a doctor’s office, there’s a good chance you’ve been told to go easy on it. Many people respond the most obvious way: they stop reaching for the salt shaker at the dinner table.
That’s a smart start, but it may not move the needle as much as you think. The American Heart Association recommends most adults cap sodium at 2,300 milligrams per day—about a teaspoon of salt—and ideally move toward 1,500 milligrams, especially if they have high blood pressure. Most Americans blow past those numbers, often without realizing it.
That matters because a high-sodium diet is closely linked to high blood pressure, which raises the risk of heart attack and stroke. Excess sodium causes the body to hold onto water, increasing the volume of blood your heart has to push through your vessels. Over the years, that extra strain can take a toll on your arteries and your heart itself.
Related: This Is the Worst Frozen Food for Heart Health, According To Registered Dietitians
The tricky part is that sodium is often invisible. It doesn’t always taste salty, and it can add up quickly in foods you’d never think to question. According to one cardiologist, there’s an everyday habit that can quietly multiply how much of it you’re taking in—no salt shaker required.
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The Habit That Can Mean ‘Double or Triple’ the Sodium, According to a Cardiologist
The habit? Eating out. Dr. Dmitriy Nevelev, MD, director of Preventive Cardiology, Northwell’s Staten Island University Hospital, previously told Parade that restaurant meals deserve more scrutiny than they usually get.
“Of course, we want to enjoy the food we order, but we should remain mindful of the possible effects on heart health,” Dr. Nevelev said. “Restaurant meals are hidden drivers of excess calories, saturated fat and sodium—dietary factors that are strongly associated with classic risk factors for heart disease.”
Restaurant dishes often arrive in heaping portions loaded with fat and salt for flavor, Dr. Nevelev explained. “[It] can lead to consumption of double or triple the amount of sodium and calories one would eat with a typical homemade meal,” he said.
In other words, someone who never touches the salt shaker could still take in far more sodium at one restaurant dinner than across several meals cooked at home. Because the salt is cooked into sauces, marinades and dressings rather than sprinkled on top, it’s easy to miss.
Related: This Common Daily Habit Ages Your Heart Faster Than Smoking
Smart Swaps for a Heart-Healthier Restaurant Meal
None of this means you need to give up dining out. Dr. Nevelev said even notoriously rich dishes like fettuccine Alfredo are fine as an occasional indulgence; the issue is eating them regularly or in full restaurant portions.
Slowing down can help keep those portions in check. “The hormones that regulate feeling full start to peak around 30 minutes after starting your meal. So, if it takes you 15 minutes to finish your dish, you may not feel full for another 15 minutes, at which point you may suddenly feel too full,” Dr. Nevelev said. Splitting an entrée or boxing up half before you dig in can also cut the sodium and calories on your plate.
Related: Cardiologists Warn: Granola May Be the Worst ‘Healthy’ Food for Your Heart
As for what to order, Dr. Nevelev had a clear favorite. “The absolute standout will always be grilled salmon with vegetables and a heart-healthy carb such as wild rice, quinoa or bulgur rice,” he said. “This dish is rich in omega-3 fatty acids, typically lower in sodium, high in protein and high in fiber.”
Asking for sauces and dressings on the side is another easy way to stay in control of how much sodium ends up in your meal—so you can enjoy a night out without your heart footing the bill.
Adapted from Parade’s Don’t Order This at a Restaurant if You Want To Protect Your Heart, Cardiologists Warn by Beth Ann Mayer
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Dmitriy Nevelev, MD, Director of Preventive Cardiology, Northwell’s Staten Island University Hospital Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association.Hence then, the article about a cardiologist says this habit can mean double or triple the sodium hint it s not salting your food was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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