The One Thing You Should Never, Ever Do After Eating a High-Sodium Meal, According to Cardiologists

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The One Thing You Should Never, Ever Do After Eating a High-Sodium Meal, According to Cardiologists

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It happens to the best of us. Whether it’s a celebratory dinner out with friends, grabbing fast food breakfast while rushing to work or simply a salty craving you couldn’t ignore, most of us have indulged in a high-sodium meal (or a few).

Is it ideal for your heart? Not exactly, and we know that. But when it comes to heart health overall, what you choose to do after that meal may matter even more.

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As for what you should do? “Generally, after eating a salty meal, you want to assist the body to help clear the salt out of your body by hydrating,”

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, a cardiologist at Yale Medicine, tells Parade.

But that doesn’t mean you should reach for just anything to drink—especially not exactly what you might be craving after all that salt. In fact, experts say that’s one of the worst things you can do.

Related: Worried About Salt and Your Blood Pressure? Here’s What Cardiologists Want You To Know

The One Thing You Shouldn’t Do After Eating a High-Sodium Meal

What you really shouldn’t do after a high-sodium meal? Drink a sugar-sweetened beverage, and for a few reasons. “If you drink a high-sugar drink, it tends to lead you to ******** more, which can lead to dehydration,” Dr. Oen-Hsiao explains. “This diuretic effect is the opposite of what the body needs to deal with the high salt load.”

What’s more, while salt and sugar may seem like opposites, your body processes them in surprisingly connected ways—especially when it comes to your heart.

“The body’s responses to sodium (salt) and glucose (sugar) are closely linked, and when consumed together, they can have synergistic effects on cardiovascular health,” says

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, a cardiologist, CEO and dean at University of Michigan Medicine and executive vice president for medical affairs at the the University of Michigan.

That combination can spike blood pressure in the short term and contribute to chronic hypertension over time. It also raises inflammation and damages the inner lining of your blood vessels, which accelerates atherosclerosis, or the hardening of the arteries.

Even worse? Salt makes your body hold onto water, which increases blood volume, Dr. Runge continues. Follow that with a sugary drink and you’re basically doubling down: “Drinking a high-sugar beverage triggers insulin release, which promotes even more sodium retention and further increases vascular stress,” he explains. “These effects are especially pronounced in people with a predisposition to hypertension or prediabetes, compounding their cardiovascular risk.”

Related: ‘I’m a Cardiologist, and This Is the One Surprising Food I Would Never, Ever Eat for Lunch’

Are Artificially Sweetened Drinks Any Better?

So are sugar-free drinks any better? Technically, yes. “Some artificially sweetened drinks still have carbohydrates in them, however, they do not break down into sugars, so they will be less likely to carry the same risk,” says Dr. Oen-Hsiao.

But that doesn’t mean you should switch to sugar-free everything. “[Artificially sweetened drinks] still warrant caution,” Dr. Lunge explains. “

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suggests that some artificial sweeteners may disrupt the gut microbiome, leading to impaired glucose metabolism and increasing the risk of prediabetes or diabetes over time.” Plus,

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that artificial sweeteners are linked to a 20% higher risk of heart disease.

Bottom line? “While artificially sweetened drinks are generally a safer choice than sugary beverages after a salty meal, plain water remains the best option,” Dr. Runge says.

Related:Cardiologists Are Begging You Not to Make This One Mistake With Sodium Intake

What You Should Do InsteadDrink plenty of water

The best thing to do after eating a salty meal? “Drink water,” Dr. Oen-Hsiao reiterates. “If you need to flavor it, add slices of cucumber or oranges/lemons. However, sugary drinks and caffeinated drinks should be kept to a minimum.”

As for why that’s so important? “Water supports kidney function and helps flush out excess sodium,” Dr. Runge explains. “Aim to drink two to three glasses of water after a salty meal.”

Eat potassium-rich foods

Dying for dessert? Have a banana. “Potassium helps counterbalance sodium and relaxes blood vessels, blunting its impact on blood pressure,” says Dr. Runge. “Foods like bananas, avocados, sweet potatoes and spinach are excellent sources.”

Do some light physical activity

Walking after eating is one of the best things you can do for over all health, and especially after loading up on sodium. “A 15 to 20 minute walk after eating can improve blood sugar regulation and circulation, aiding the body in handling the sodium load more effectively,” Dr Runge explains.

Related: A Cardiovascular Dietitian Says This Hidden Ingredient Could Be Wreaking Havoc on Heart Health

Why This Matters Long-Term

The truth is, an occasional salty splurge isn’t the end of the world—but if it’s a regular habit, your heart might feel the impact over time.

“Chronic high sodium intake is a major contributor to hypertension, a key risk factor for heart attacks and strokes—the leading causes of death and disability in the U.S.,” Dr. Runge concludes. “Repeated exposure, especially when paired with other unhealthy dietary habits, raises long-term cardiovascular risk.”

For context, the general sodium recommendation is less than 2,300 mg per day, but if you have high blood pressure or other heart risk factors, the ideal target is under 1,500 mg.

Up Next:

Related: If You’re Craving Salty Foods, You Could Be Deficient in This Key Nutrient

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first appeared on Parade on Jun 2, 2025

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on Jun 2, 2025, where it first appeared.

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