When you suffer from high blood pressure, one of the dietary recommendations to improve your condition is a low-sodium diet. But reducing your sodium intake isn't always easy. Nowadays, many foods are laden with salt. It can be found in preservatives, taste enhancers and even water softeners, so it may take a great deal of attention on your part to reduce the salt in your diet. And while our daily allowance of sodium is 2,400 mg, you should really aim for about 1,500 to make a real impact on your blood pressure.
Step 1
Read labels. Of all the things you can do to lower sodium intake, this is one of the most effective measures. Snack foods, frozen foods, prepackaged meals, luncheon meats, canned soups and other highly processed foods are some of the biggest offenders when it comes to sodium. Before you put anything in your grocery cart, make sure it contains little to no sodium or salt.
Step 2
Eat more fresh fruits, vegetables, whole grains, fish and lean meats. Foods that are more natural tend to hold very little sodium, which means they should make up the majority of your diet. Canned or frozen fruits and vegetables might contain added salt, so be cognizant of this when you choose these over fresh.
Step 3
Avoid salting your foods. Just 1 teaspoon of salt contains 2,300 mg of sodium. Opt for other herbs and seasonings to enhance the flavor of your foods. Oregano, thyme, dill, marjoram, rosemary and lemon are all great alternatives for seasoning meals.
Step 4
Understand other sources of sodium. Even if you're limiting actual salt intake, know that sodium naturally occurs in many foods. Carrots, broccoli, spinach, beef, fish and milk contain sodium. It may be very small amounts, but they can add up, especially if you're still snacking or using meal helpers.
Step 5
Keep a food diary. It's difficult to track exactly how much sodium you're taking in each day. By noting the salt or sodium content of food as well as drinks after each meal or snack, you can achieve greater success in keeping your intake within a healthy range. Remember, many sodas and beverages contain sodium, sometimes upwards of 100 mg per serving.
Step 6
Incorporate more potassium into your diet. Potassium actually affects the way in which sodium affects blood pressure. Look for potassium in many fruit and vegetables, such as bananas, oranges, avocados, strawberries, cabbage, cucumbers and squash.
Step 7
Eliminate curbside dining. Though fast food may be extremely convenient, it is loaded with sodium. One meal at a fast-food restaurant could expend your entire sodium intake for the entire day.
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