Journey to a Healthier Heart Week 7: Added Sugars and Sodium

Welcome to Week 7 of the Journey to a Healthier Heart provided by Penn State Extension. This program is based on the National Institutes of Health (NIH) DASH (Dietary Approaches to Stop Hypertension) Eating Plan and is designed to help improve heart health. This week will focus on added sugars and sodium and tips to limit these overconsumed nutrients to meet DASH recommendations.

DASH (Dietary Approaches to Stop Hypertension) Recommendations

• Added sugars: 5 or fewer servings per week
• Sodium: less than 2,300 mg of sodium per day 

The DASH eating plan recommends limiting sweets and added sugars to fewer than 5 tablespoons per week. Another way to think about the recommendation is to aim to eat or drink fewer than 2 teaspoons of sugar per day. 

The DASH eating plan also recommends that everyone, including children, reduce their sodium intake to less than 2,300 milligrams per day (about 1 teaspoon of salt). Most of us, including those over the age of 51 and all individuals with high blood pressure, should further reduce our sodium intake to 1,500 milligrams per day. 

What are added sugars and sodium, and why is it important to limit them?

Added sugar includes sugar, syrups, and other caloric sweeteners added to foods or beverages during processing or preparation. This does not include natural sugars found in milk and fruits. Eating styles that are low in added sugars are associated with reduced risk of cardiovascular disease in adults and may even reduce the risk of obesity, type 2 diabetes, and some types of cancer. 

Sodium is an essential nutrient needed by the body in very small amounts. Most of us get more than we need through processed foods containing high levels of sodium, which are contributors to high blood pressure, heart disease, and stroke. 

Sources of added sugar

• Beverages, such as regular soft drinks, energy or sports drinks, fruit drinks, and sweetened coffee and tea 
• Candy 
• Baked goods such as cakes, cookies, brownies, and donuts 
• Ice cream and pudding 
• Sugars, jams, syrups, and sweet toppings 

When reading ingredient lists, be aware that added sugars can appear under many different names. Common examples include brown sugar, honey, corn syrup, high-fructose corn syrup, cane juice, maple syrup, molasses, dextrose, fructose, sucrose, and fruit nectars. Because sugars may be listed under a variety of names, it's important to check ingredient lists carefully when trying to limit added sugar intake.

Sources of Sodium

Most of the sodium Americans eat comes from processed foods. Examples include:

• Bread, buns, and wraps
• Cured meats, such as bacon, sausage, hot dogs, and luncheon meat
• Ready-to-eat foods like canned chili, ravioli, soups, and frozen meals
• Flavored rice and pasta packages
• Cheesy foods, such as pizza
• Salty snacks, such as potato chips, pretzels, and crackers

Sodium can appear under many different names on food labels. While it may be listed as salt, sodium, or soda, sodium is also found in various salt products, including sea salt, kosher salt, rock salt, and Himalayan pink salt. Regardless of the type, these salts all contribute sodium to the diet and should be considered when monitoring sodium intake.

Tips to Limit Your Intake of Added Sugars and Sodium:

• Drink water, unsweetened tea or coffee, or other calorie-free beverages instead of soda or other sweetened beverages.
• Skip adding salt when cooking and avoid adding it before tasting your food.
• Read the Nutrition Facts label to compare the sodium and added sugar content of foods. Choose options that are 5% or less of the daily value.  Avoid items that are 20% or more of the daily value.
• Choose fresh or frozen versus canned vegetables. Look for frozen vegetables without added sauces or seasonings. 
• Choose packaged foods that have less or no added sugar, such as plain yogurt, unsweetened applesauce, or frozen fruit with no added sugar or syrup.
• Flavor your recipes and dishes with fresh or dried herbs and spices, salt-free seasoning blends, or fresh lemon or lime juice.
• Buy low-sodium, reduced-sodium, or no-salt-added products.
• Choose fruit as a naturally sweet dessert or sweet snack instead of foods with added sugars.
• Drain and rinse canned foods or foods soaked in brine before using to reduce the sodium.
• Cook more home-prepared foods, where you have more control over the sodium.
• Make desserts and snacks, such as cookies, cakes, pies, and ice cream, a once-in-a-while treat and choose a small portion when you enjoy them. 

Learn more:

Eat Less Sodium for a Healthier Diet

Beverage Choices to Stay Hydrated Without Added Sugar

Did you know?

According to the Centers for Disease Control and Prevention, high blood pressure affects one out of every three adults. It is estimated that we eat almost 50 percent more salt than what is recommended, about 3,400 mg. We can lower our risk by reducing the amount of salt we eat. 

Added Sugar and Sodium Goal

Write a weekly goal to lower your consumption of added sugars and sodium. Use the examples below to get started.  

Example Goals:

This week, I will choose fruit instead of a dessert or candy for a snack at least 4 times.

This week, I will prepare 3 meals at home using fresh or frozen vegetables instead of higher-sodium convenience foods.

Recipe of the Week: Baked Breakfast Apple Crumble

Reference

National Heart, Lung, and Blood Institute. (2025). DASH eating plan. National Institutes of Health and U.S. Department of Health and Human Services.