Eating less sodium is one of the most common tips for blood pressure. But "eat less salt" is not very helpful when you are standing in a grocery store. Here is where to start.
How much is enough?
The American Heart Association recommends no more than 2,300 mg of sodium a day, with an ideal goal of 1,500 mg a day for most adults. Most Americans eat over 3,100 mg a day. Cutting back by even 1,000 mg a day can improve blood pressure for most people.
Your care team may give you a different target. Follow theirs.
Most sodium is not from the saltshaker
More than 70% of the sodium Americans eat comes from packaged, prepared, and restaurant foods (AHA). So the biggest wins often come from what you buy and order, not what you sprinkle.
A 10-second label check
- Find Sodium on the Nutrition Facts label.
- Check the serving size. If you eat two servings, double the sodium.
- Look at % Daily Value: 5% or less is low, 20% or more is high.
- Compare two brands of the same food. Pick the lower one.
Easy swaps to try
| Instead of | Try |
|---|---|
| Canned beans or vegetables | "No salt added" versions, or rinse regular ones in water |
| Seasoning salt | Garlic, onion, black pepper, smoked paprika, cumin, or a salt-free blend |
| Deli meat sandwiches | Leftover chicken you cooked at home |
| Instant noodles with the packet | Plain noodles with half the packet, plus frozen vegetables |
| Restaurant sauces on everything | Ask for sauce on the side and use half |
| Salty snacks | Unsalted nuts, fruit, or plain popcorn with spices |
Flavor without the salt
Acid and heat make food taste brighter. Try a squeeze of lemon or lime, a splash of vinegar, fresh herbs, hot sauce in small amounts (check its sodium), or toasting spices in a dry pan first. Your taste buds adjust in a few weeks.
The DASH eating plan
DASH stands for Dietary Approaches to Stop Hypertension. It was developed through research by the National Heart, Lung, and Blood Institute. It focuses on vegetables, fruits, whole grains, beans, nuts, fish, poultry, and low-fat dairy, and on limiting sodium, sweets, and saturated fat. It uses everyday foods. No special products needed.
One small next step
This week, pick one food you eat often and find a lower-sodium version. That's it.
Sources
This guide is for education only. It does not replace advice from your healthcare professional.