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How to Lower Sodium Levels in the Blood Naturally

by
author image Cheryl Grace Myers
Cheryl Myers has has a master's degree from Saint Leo University and currently writes for several publications including Fit Pregnancy, Guideposts and Parent's Magazine.
How to Lower Sodium Levels in the Blood Naturally
High sodium levels increase blood pressure.

Your body needs sodium, but high sodium levels in the blood can cause high blood pressure, heart disease and kidney damage. According to the Harvard School of Public Health, Americans consume at least 1-1/2 tsp. of salt each day. This is about twice the amount you should consume if you have high blood pressure. In addition, you may not be consuming certain foods that help balance electrolytes. When affected by the offset of sodium levels in your blood, you need to follow a sodium-reduction plan.

Step 1

Consume meat and vegetables for your potassium needs.
Consume meat and vegetables for your potassium needs.

Consume potassium-rich foods. Potassium helps balance sodium levels. Colorado State University Extension recommends following the Dietary Approaches to Stop Hypertension, or DASH, diet. It consists of low-sodium, low-fat foods that are rich in potassium, magnesium and calcium. The diet should consist of no more than 1,500 mg of sodium each day. Consume raw fruit, meat, milk, and green, leafy vegetables for your potassium needs.

Step 2

Frozen dinners are often packed with sodium.
Frozen dinners are often packed with sodium.

Eliminate processed foods to reduce sodium levels. Processed foods contain high amounts of sodium for preserving food to keep it fresh longer. According to the Centers for Disease Control and Prevention, processed foods contribute up to 75 percent of sodium in the American diet. If you habitually eat frozen dinners and other processed food, prepare your own home-cooked meals – without adding salt.

Step 3

Flavor your foods with spices instead of salt.
Flavor your foods with spices instead of salt.

Flavor your foods with spices and eat spicy foods. Spices and spicy foods increase metabolism so your body can get rid of extra sodium in the body at a faster pace. In addition, spices add flavor to your foods, so you do not need to use the salt shaker. You won’t feel salt-deprived on a low-sodium diet.

Step 4

Walk to lower sodium levels.
Walk to lower sodium levels.

Exercise daily to reduce sodium levels in the blood. When you exercise, your body gets rid of sodium through perspiration. Water dilutes sodium levels and replaces lost water from perspiration. Bill Gottlieb, author of "Alternative Cures," recommends a five-minute walk each day if you already have high blood pressure. Talk to your doctor before starting an exercise program, especially if you have high blood pressure or heart disease.

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