Nourish to Flourish • American Heart Month
Love Your Heart: Sodium, Blood Pressure, and What to Do About It
Valentine’s Day is a great reminder to show love to the people in your life… and to your heart, too. In this Nourish to Flourish episode, Megan the Trainer (Registered Dietitian) breaks down how sodium impacts blood pressure, why it happens, and simple, realistic next steps you can take. :contentReference[oaicite:0]{index=0}
Tip: Watch first, then skim the “Sneaky Sodium” section below and check your go-to foods this week.
Why this episode matters
Most of us have heard the headline: “Sodium raises blood pressure.” But the real power comes from understanding how it works and where sodium is actually coming from—because it’s rarely just the salt shaker.
Megan keeps it practical: what’s happening in your body, what to watch for, and what to do next—without the fear-mongering. This is about getting clear so you can make choices that support you (and the people counting on you).
❤️ Heart Month Reminder
Small changes done consistently beat “perfect” changes done once. If you can improve one meal, one snack, or one grocery run— that’s progress.
How sodium affects blood pressure (the simple version)
1) Sodium can increase fluid retention
If you’ve ever felt bloated or “puffy” after salty foods, you’ve seen this in real life. When sodium increases, your body holds onto more water to keep electrolyte balance—so blood volume can rise too.
2) More volume can mean more pressure
Megan compares blood vessels to garden hoses: add more fluid volume, and pressure goes up. That’s one reason sodium can influence blood pressure.
3) Over time, high sodium can affect vessel function
Chronically high sodium may contribute to blood vessel changes (including constriction/stiffness), which can also play a role in blood pressure over time.
🧂 Quick Reality Check
Not everyone is equally “salt-sensitive.” If you’ve tried reducing sodium and saw no change, it may still be worth reviewing the bigger picture (stress, activity, sleep, overall nutrition patterns) with a coach.
Sneaky sodium: it’s not just the salt shaker
One of the biggest takeaways from this episode: sodium is “sneaky.” It shows up in foods you may not expect—even foods that are otherwise solid choices.
- Deli meats & processed meats (hot dogs, bacon, sausage)
- Pizza (crust + sauce + cheese = triple stack)
- Soups and many canned/processed foods
- Cheese (some varieties can be higher)
- Cottage cheese (great protein… can be higher sodium depending on brand/type)
What to do next (realistic steps)
- Start with awareness. Pick one “usual suspect” food you eat often and compare brands or portions for sodium.
- Balance with potassium-rich foods. Megan calls out classics like bananas and potatoes. (This isn’t “magic”—it’s about electrolyte balance.)
- Reduce processed foods where you can. Not all at once. Just enough to move the needle.
- Get a plan that fits your life. If your health goals matter, you shouldn’t have to guess your way through them.
Ready to stop guessing and start building a nutrition plan?
Megan’s Nutrition Coaching helps you connect the dots—your habits, your health, your goals—so you can make progress with clarity and confidence.
Work with Megan: Nutrition Coaching →Heart Month is a perfect time to start. Your future self will thank you.