It’s no secret that too much salt can raise blood pressure, but for older adults, the risk is higher. The U.S. Department of Agriculture’s MyPlate program warns that foods preserved through pickling, brining, or curing pack more sodium, and most seniors are eating far more of it than recommended.
Excess sodium can strain the heart, kidneys, and blood vessels, especially in people over 65. These high-salt foods might sneak into daily meals, from deli meats and sausages to pickles, olives, and canned soups. Here’s what MyPlate says older adults should limit, and how to make flavorful swaps that protect your long-term health.
Why high-sodium foods are especially risky for older adults
As we age, our bodies become more sensitive to salt. The kidneys may not remove sodium as efficiently, and blood pressure naturally tends to rise. According to the U.S. Department of Agriculture, cutting back on high-sodium foods is one of the most effective steps older adults can take to support heart health and reduce the risk of hypertension, stroke, and fluid retention.
Foods that are pickled, brined, or cured are some of the biggest culprits. These methods preserve flavor and shelf life but also rely heavily on salt. Bacon, ham, corned beef, smoked fish, and pickled vegetables can contain several hundred milligrams of sodium per serving, sometimes more than half a day’s limit. Even condiments like soy sauce, salad dressings, and ketchup add up quickly.
The Dietary Guidelines for Americans recommend keeping sodium intake below 2,300 milligrams a day, about one teaspoon of salt. Studies show many older adults consume nearly double that amount, often without realizing it. For people with heart disease, kidney issues, or high blood pressure, it’s especially important to pay attention.
How to eat with less sodium and more flavor
Cutting back on sodium doesn’t have to mean eating bland food. There are plenty of ways to enjoy satisfying, seasoned meals while keeping amounts under control. Start by reading labels carefully and choosing products marked “low-sodium” or “no salt added”. Here are a few easy ways to reduce sodium without losing taste:
- Rethink your protein choices. Instead of cured meats like ham or salami, go for fresh poultry, fish, or lean cuts of beef. Cook them with herbs, garlic, or lemon for an extra burst of flavor.
- Swap out high-sodium sides. Skip pickles or olives and try fresh or roasted vegetables instead. Unsalted nuts make a good alternative to processed snacks.
- Flavor smarter. Use spices such as pepper, cumin, paprika, or dill to season food naturally. Vinegar, citrus, and fresh herbs like basil or parsley can brighten a dish without added salt.
- Be mindful of condiments. Sauces and dressings can be sodium traps. Opt for homemade versions using olive oil, vinegar, or yogurt as a base.
- Stay hydrated. Drinking water regularly helps balance sodium levels and supports kidney function.
Lowering sodium is about making conscious swaps that help you stay strong, active, and independent as you age. By limiting pickled, brined, and cured foods, you can protect your heart health, reduce blood pressure, and feel better overall.