More than 74 million adults have high blood pressure, the American Heart Association reports. Following a salt-restricted diet can help you manage your blood pressure levels. A 1,500 mg daily sodium limit can be a challenge if you regularly consume sodium-rich foods like canned vegetables and frozen meals. Choose low-salt foods to include into your sodium-restricted diet so you don't go over your 1,500 mg limit.
Fresh Produce
Fresh produce like kale, bananas, apples and eggplant are naturally low in sodium. Fresh produce is also abundant in the essential mineral potassium. For example, one medium banana provides you body with more than 300 mg of potassium. You should aim to eat equal amounts of sodium and potassium every day to control blood pressure and promote overall health health. Other low-sodium, high-potassium produce includes dates, cantaloupe and nectarines.
Dairy Products
Dairy products are healthy sources of dietary protein, potassium, magnesium, calcium and vitamin D. Fresh milk, yogurt and cottage cheese are low in sodium and can fit nicely into your 1,500 mg daily sodium limit. Additionally compounds in dairy, like magnesium and calcium, may help promote healthy blood pressure levels. One of the cornerstones of the effective Dietary Approaches to Stop Hypertension diet is consuming low-fat dairy products.
Protein
Most unprocessed meats, like beef, chicken and fish, contain almost no sodium. However, processed meats, like bacon, ham, deli meat and beef jerky can be sodium-rich. For example, a 1 oz. serving of beef jerky contains 590 mg of sodium -- one-third of your daily limit in a single serving. Limit or avoid pre-packaged or canned meats to keep your sodium intake below 1,500 mg per day.
Dry Beans
Dry beans, like black eyed peas and black beans are healthy sources of dietary fiber, protein and vitamins. Avoid canned beans, which tend to be rich in sodium. Dry beans are a lower-sodium option that tends to be less expensive than canned beans. Ensure you soak dry beans for at least six hours before you eat them. You can include beans in your diet by incorporating them into stews, soups and casseroles.
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