Sodium, saturated fat and fiber: the three numbers worth watching
Why heart-focused eating guidance keeps coming back to sodium, saturated fat and fiber, and how to spot them on your plate.
The HealthAware team · · 1 min read
If you read enough heart-health guidance, three nutrients keep coming up.
Sodium
Most sodium does not come from the salt shaker. It comes from bread, deli meat, canned soup, sauces and restaurant food. Guidelines set a general limit of 2,300 mg a day, with 1,500 mg named as an ideal by the American Heart Association.
On the plate: cured meats, pickles, soy sauce, packaged soups, cheese.
Saturated fat
The AHA suggests about 6% of calories for people who need to lower LDL cholesterol, which is around 13 grams on a 2,000-calorie day. It is mostly found in fatty meat, butter, cheese, cream and some tropical oils.
On the plate: burgers, bacon, full-fat cheese, creamy sauces, pastries.
Fiber
Fiber is the one to aim up on. Most adults are advised to eat roughly 25 to 38 grams a day. It comes from beans, vegetables, fruit, oats and whole grains.
On the plate: lentils, berries, greens, oatmeal, whole-grain bread.
Putting it to use
You do not need to count all three at every meal. A heart food tracker can read a photo and point at the foods that matter, so the swap is obvious: roast chicken for deli turkey, beans for sausage, oats for a pastry.
See also: eating with heart disease, and how to track it.
HealthAware gives food guidance, not medical advice. Your clinician’s targets come first.