Heart Health: Sodium & Added Sugar

Sodium and added sugar quietly add up in everyday foods. Knowing where they hide puts you in the driver’s seat.

Up Front: Most sodium and added sugar hide in processed, packaged, and restaurant food. The label, not the salt shaker, is where you take control.

Where it hides Read the label Beyond the plate Try this

Why it matters

Why It Matters

Two things that quietly add up in a lot of everyday foods are sodium and added sugar. Neither is something to fear, and you do not have to give up the foods you love. But knowing where they tend to hide, and getting a feel for how they affect your energy and how you feel, puts you in the driver’s seat.

A little awareness goes a long way toward caring for your heart.

What to know

Where it hides

Added sugar goes by many names on an ingredient list, including anything ending in -ose, along with corn sweetener, brown rice syrup, and barley malt. Sodium often shows up in places you would not expect, like breads, sauces, dressings, and packaged foods, rather than just the salt shaker. Much of both comes from processed and restaurant foods rather than from cooking at home.

Sugary drinks like sodas, sweetened coffees, and sports drinks are a common source of added sugar.

Sauces, dressings, canned goods, and packaged snacks can carry more sodium than you would guess.

Products labeled fat-free or low-fat sometimes add sugar to make up for flavor.

Your best tool

Read the label

The Nutrition Facts label and ingredient list are your best tools. The published limit is less than 2,300 mg of sodium a day for most adults (“Dietary Guidelines for Americans, 2025–2030”), and the American Heart Association points to 1,500 mg as better still. You do not have to memorize either one to eat well. Comparing two similar products and taking the lighter one moves the number without any arithmetic at all.

Check where sugar falls in the ingredient list; near the top means there is more of it.

Scan the sodium line and compare similar products to find a lighter option.

Add flavor yourself with herbs, spices, citrus, cinnamon, or vanilla instead of relying on salt or sugar.

Ask for sauces and dressings on the side when eating out so you control the amount.

★ Bryce’s sweetener staples: maple syrup, honey, and brown sugar, used in small amounts to finish oatmeal, yogurt, dressings, and baking rather than as the main event. The full list is in the Bryce’s Kitchen Staples handout.

Beyond the plate

Being active supports your heart too

Movement is a powerful partner to what is on your plate. General guidance points to about 150 minutes of moderate activity a week, plus strength work twice a week, and you can build up gradually. If you’re starting something new, or you’re managing a health condition, a pregnancy, or an injury, it’s worth discussing with your doctor where to begin. They can help you choose a starting point that fits you.

No guilt required. None of this is about guilt or cutting out the foods you enjoy. Whole foods like fruits, vegetables, whole grains, and beans naturally crowd in more fiber and flavor, and when a sweet craving hits, whole fruit like berries is a satisfying option.

Try this

Try This

Take an honest, no-judgment look at how sugar shows up in your daily routine. The goal is simply awareness, so you can decide what, if anything, you would like to adjust.

How often do sugary drinks or sweet foods show up in a typical day for you?

When you check a label, where does sugar or sodium tend to land, and did anything surprise you?

What is one small swap or label habit you would like to try this week?

The Bottom Line: Check the label, compare, and season with herbs, citrus, or spice. You decide how much sodium and sugar fit your day.

Wellness education, not medical advice. For questions about your health, medications, or a condition you manage, discuss it with your primary care provider.