Many adults, especially those who are over 40, male or have a family history of high blood pressure, consider making the switch to a low-sodium diet for greater heart health. Control over sodium alone, however, may not keep your blood pressure in the healthy zone. The National Institutes of Health reports that 95 percent of Americans don't get enough dietary potassium, a mineral that tempers sodium's ability to raise blood pressure. For the greatest cardiovascular benefit, try one of the low-sodium, high-potassium diets.
Sodium and Potassium Levels
You derive potassium and sodium from the natural contents of unprocessed foods as well as additional sodium from the salt that is added in commercial and home food preparations. Your body needs a larger ratio of potassium to sodium. The U.S. Department of Agriculture suggests average potassium intakes of 4,700 mg or more per day, with sodium restricted to less than 2,300 mg, in accordance with the DASH, or Dietary Approaches to Stop Hypertension, diets developed by the National Heart Lung and Blood Institute. If you do have one or more risk factors for high blood pressure, decrease sodium in your diet further, to 1,500 mg per day.
Foods to Eat
The DASH eating plans include low-calorie, nutrient-dense foods from every food group to help you control your weight, another factor in preventing and reducing complications from high blood pressure. Use food labels to determine sodium and calories per serving, and USDA potassium tables online to locate potassium-rich foods. In general, eating more fruits, vegetables, whole grains and low-fat milk products, along with lean meats, fish and legumes, will allow you to meet your potassium goals and stay within your chosen sodium limit.
Foods to Avoid
Among those healthy foods, avoid items processed or prepared with salt, such as regular canned beans, vegetables, soups and juices, frozen dinners, cured meats and cheeses. If you are diabetic or have kidney disease, don't use reduced-sodium products or salt substitutes -- which usually contain potassium chloride -- without a doctor's supervision. Fast foods and restaurant preparations can also send you past the 1,500 mg and 2,300 mg marks for daily sodium.
Calories and Amounts
Your doctor can suggest a weight-loss or weight-maintenance calorie boundary. The DASH plans base daily serving numbers and amounts on seven different calorie intakes that address individual needs by gender, activity level and age. Average calorie intakes range from 1,600 to 2,400 per day for women and 2,000 to 3,000 per day for men. Weight-loss diets provide slightly less than average needs.
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