As the leaves turn and Canadians prepare for Thanksgiving, it’s a season for gathering with loved ones, sharing gratitude, and enjoying comforting holiday dishes. But for those living with high blood pressure, atrial fibrillation (AFib), heart disease, or fluid retention, the holiday table can present challenges, especially when it comes to sodium.
At Advanced Respiratory Care Network (ARC Network), we care about your heart, lungs, and overall well-being. Here are five simple, practical tips to help you enjoy Thanksgiving while keeping your sodium intake in check.
1. Know Your Sodium Limits
Most Canadians consume far more sodium than they need, often double or triple the recommended amount. According to Health Canada, the recommended daily intake is:
- 2,300 mg maximum
- 1,500 mg ideal target for optimal heart health
Excess sodium can:
- Raise blood pressure
- Increase the risk of heart disease and stroke
- Trigger fluid retention, which can worsen symptoms like swelling, shortness of breath, and fatigue
Did you know? Sodium can also affect breathing by increasing fluid buildup in the lungs for those with heart failure or chronic respiratory conditions.
Learn More: Sodium Consumption in Canada
2. Choose Heart-Friendly Versions of Traditional Dishes
Canadian Thanksgiving favourites like stuffing, gravy, mashed potatoes, and glazed ham are often sodium-heavy. Try healthier swaps that keep the flavour but reduce the salt:
- Roasted turkey breast with herbs, garlic, and lemon instead of salt
- Homemade cranberry sauce with fresh berries and orange zest
- Mashed sweet potatoes with olive oil and thyme
- Roasted Brussels sprouts with balsamic vinegar and garlic
These options are festive, flavourful, and gentler on your heart and lungs.
Heart-Healthy Thanksgiving Recipes
3. Cook From Scratch When You Can
About 77% of the sodium Canadians consume comes from processed foods like canned soups, packaged sauces, and boxed stuffing. Cooking meals at home lets you:
- Control the salt
- Use herbs and spices like rosemary, sage, and parsley
- Avoid hidden sodium in pre-made ingredients
ARC Tip: If you’re hosting, consider making a few classic dishes from scratch and invite guests to bring lower-sodium sides.
4. Read Labels and Shop Smart
When buying packaged ingredients, check the Nutrition Facts table for sodium content. Look for products labelled:
- “Low sodium”
- “Sodium reduced”
- “No salt added”
Quick rule of thumb: Choose items with less than 15% of your daily sodium value per serving.
Bonus Tip: Sodium isn’t just in salty foods—watch out for sauces, dressings, and even baked goods.
5. Enjoy the Season with Balance
Thanksgiving is about more than food; it’s about gratitude, connection, and comfort. If you indulge in a salty dish, balance it with:
- Fresh vegetables and fruit
- Plenty of water to support circulation and reduce fluid retention
- Light activity, like a walk after dinner, to aid digestion and improve breathing
Reminder: Small changes over time lead to better heart and lung health. You don’t have to be perfect—just mindful.
Eat Heart Smart This Thanksgiving
Whether you’re managing high blood pressure yourself or supporting a loved one with heart disease or respiratory concerns, these tips can help you enjoy a delicious and heart-smart Thanksgiving.
From all of us at Advanced Respiratory Care Network, we wish you a warm, healthy, and joyful holiday season.