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How can lower the sodium in my diet?

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Usually, the more sodium you eat, the higher your blood pressure rises. Try these tips to cut the salt in your diet:

  • Track your salt intake with a food diary
  • Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Remember that most of the salt you get comes from packaged and other processed foods
  • Read the nutritional labels on foods and drinks
  • Pick foods that have 5% or less of the “daily value” of sodium
  • Avoid foods that have 20% or more daily value of sodium
  • Limit canned foods, processed foods, lunch meats, and fast foods
  • Use salt-free seasonings

From: High Blood Pressure Diet WebMD Medical Reference

SOURCES:

American Heart Association: "Your High Blood Pressure Questions Answered -- Potassium."

U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010," "Make Healthy Food Choices," "Managing Your Weight."

National Institutes of Health Office of Dietary Supplements: "Dietary Supplement Fact Sheet: Calcium."

National Heart, Lung, and Blood Institute: "Your Guide to Lowering Blood Pressure with DASH."

Appel, L. February 2006. Hypertension,

Fung, T. , April 14, 2008. Archives of Internal Medicine

Stamler, R. , March 20, 1987. The Journal of the American Medical Association

U.S. Department of Health and Human Services: "Dietary Guidelines for Americans, 2005."

Reviewed by Suzanne R. Steinbaum on March 18, 2018

SOURCES:

American Heart Association: "Your High Blood Pressure Questions Answered -- Potassium."

U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010," "Make Healthy Food Choices," "Managing Your Weight."

National Institutes of Health Office of Dietary Supplements: "Dietary Supplement Fact Sheet: Calcium."

National Heart, Lung, and Blood Institute: "Your Guide to Lowering Blood Pressure with DASH."

Appel, L. February 2006. Hypertension,

Fung, T. , April 14, 2008. Archives of Internal Medicine

Stamler, R. , March 20, 1987. The Journal of the American Medical Association

U.S. Department of Health and Human Services: "Dietary Guidelines for Americans, 2005."

Reviewed by Suzanne R. Steinbaum on March 18, 2018

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What kind of foods can help control my high blood pressure?

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