Elizabeth Montgomery, APRN-CNP

Certified Nurse Practioner

Lake Cascades Primary Care

The holiday season is often associated with gatherings, traditional meals, and celebratory foods that are rich in flavor—and unfortunately, high in sodium. While salt enhances taste and preserves food, excessive sodium intake poses significant health risks, especially for individuals with cardiovascular disease.

Sodium plays an essential role in maintaining fluid balance and proper muscle and nerve function. However, consuming too much sodium leads to water retention and an increase in blood volume, which places added strain on the heart and blood vessels. According to the American Heart Association, the recommended sodium intake for most adults is less than 2,300 milligrams per day, with an ideal limit of 1,500 milligrams (or lower if advised by your doctor) for individuals with hypertension or heart failure. Many traditional holiday dishes—such as ham, stuffing, gravy, canned soups, and processed foods—can contain several hundred milligrams of sodium per serving. When eaten in abundance, these foods can easily exceed daily limits, contributing to fluid retention, elevated blood pressure, and worsening heart failure symptoms.

For individuals with congestive heart failure (CHF), sodium restriction is one of the most important self-care strategies to prevent hospitalization and maintain quality of life. During heart failure, the heart cannot pump efficiently, leading to the buildup of fluid in the lungs, legs, and abdomen. When dietary sodium increases, the body retains even more fluid, worsening these symptoms. Low-sodium cooking, nutrition education, and understanding food labels can empower you and your loved ones to make heart-healthy choices this holiday season. Substituting herbs and spices for salt, choosing fresh rather than processed ingredients, and reading nutrition labels carefully are practical steps that can make a significant difference. Some holiday food swaps could include an un-brined turkey instead of ham or pre-injected turkey; fresh mashed potatoes instead of boxed; fresh green beans with slivered almonds instead of green bean casserole; and baked apples with cinnamon instead of pies. Be sure to read beverage labels, as sodium and extra sugar can be hiding in there as well.

Recognizing early warning signs of fluid overload or CHF exacerbation is equally important. Common symptoms include sudden weight gain of more than two to three pounds in a day or five pounds in a week, swelling of the ankles, legs, or abdomen, shortness of breath—especially when lying flat—and increased fatigue. Other indicators may include a persistent cough, reduced urine output, or a feeling of fullness and bloating. Early intervention can prevent emergency visits and hospitalizations, improving outcomes and reducing healthcare costs.

In summary, the holiday season presents both challenges and opportunities for maintaining cardiovascular health. Be sure to know the warning signs of fluid overload and when to contact your doctor. Engaging in low-sodium dietary habits and increasing awareness of CHF warning signs are crucial for preventing fluid overload and maintaining stability in heart failure.