Low Sodium Diet to Lower Blood Pressure
A Low Sodium Diet is often recommended to help lower blood pressure. Very often, a source of much of the sodium in your diet is salt added to foods. A low sodium diet limits the amount of sodium in your diet to no more than 2000-2400 milligrams per day. This is less half the amount of sodium in the average American diet.
Low Sodium Diet: Heart Healthy Recipes
You can minimize the amount of sodium in your diet by doing the following:
- Read food labels. Search for any form of sodium or salt and choose foods that have less salt.
- Shun eating fast foods. Fast foods are normally very high in salt, as are many other restaurant foods. When eating at restaurants, choose heart healthy recipes such as fish, vegetables or salads.
- Try to eat at home. It's very difficult to control the amount of sodium in foods prepared by others.
- Avoid processed food. Fresh produce, meat and fish are normally low in salt and sodium. Highly processed meals such as frozen meals and canned food are often very high in sodium.
- Don't add salt from the table to your food.
FDA Low Sodium Label Guidelines
Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier make a selection of healthy low-salt foods and low sodium meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your low sodium or reduced sodium diet.
Sodium-free
Less than 5 milligrams of sodium per serving
Very low-sodium
35 milligrams or less per serving
Low-sodium
140 milligrams or less per serving
Reduced sodium
Usual sodium level is reduced by 25%
Sodium Intake and Your Low Sodium Diet
Sodium is a mineral found in nature and in many foods naturally. Most Americans eat far more sodium each day than they really need. Your health care provider may recommend that you limit your sodium intake to less than 2400mg of sodium per day. Following a low sodium diet can help control and lower high blood pressure hypertension and also help reduce the retention of too much water in the body.
Low Sodium Diet Foods List
Sodium Content of Vegetables
| Food | Serving Size | Sodium mg |
|---|---|---|
| Asparagus | 4 spears | 7 |
| Avocado | one | 20 |
| Beets | one cup | 84 |
| Broccoli | one cup | 24 |
| Carrots | one cup | 50 |
| Celery | 2 stalks | 70 |
| Corn | one cup | 28 |
| Cucumbers | one cup | 2 |
| Eggplant | one cup | 4 |
| Fennel Bulb | one cup | 45 |
| Green Beans | 1/2 cup | 2 |
| Iceburg Lettuce | 2 leafs | 4 |
| Lima Beans | 1 cup | 5 |
| Mushrooms | one cup | 4 |
| Onions | one cup | 6 |
| Peas | 1 cup | 4 |
| Potato | one | 7 |
| Radishes | 5 | 6 |
| Spinach | one cup | 43 |
| Squash | one cup | 8 |
| Tomato | one | 15 |
| White Beans | 1/2 cup | 2 |
| Yams | one | 12 |
Sodium Content of Fruits
| Food | Serving Size | Sodium mg |
|---|---|---|
| Apples | one | 1 |
| Apricots | 2 | 1 |
| Banana | one | 1 |
| Blackberries | one cup | 0 |
| Cantaloupe | one cup | 28 |
| Cherries | 1 oz. | 1 |
| Cranberries | 1/2 cup | trace |
| Dates | 5 | 1 |
| Dried Prunes | 5 | 2 |
| Grapes | one cup | 3 |
| Grapefruit | one | 0 |
| Oranges | one | 1 |
| Peaches | 1 | 0 |
| Raisins | one cup | 18 |
| Strawberries | one cup | 2 |
| Watermelon | one cup | 6 |
Sodium Content of Proteins
| Food | Serving Size | Sodium mg |
|---|---|---|
| Beef Liver | 4 oz. | 80 |
| Chicken (dark) | 4 oz | 100 |
| Chicken (light) | 4 oz | 88 |
| Egg | one | 62 |
| Beans | one cup | 4 |
| Freshwater Fish | 4 oz | 74 |
| Ground Beef | 4 oz | 80 |
| Ham | 4 oz | 1700 |
| Hotdog | one | 585 |
| Lamb | 4 oz | 74 |
| Peanuts | 1 oz | 228 |
| Pork Bacon | one slice | 155 |
| Pork loin | 4 oz | 74 |
| Ribs | 4 oz | 105 |
| Salmon | 4 oz | 62 |
| Shellfish | 4 oz | 400 |
| Shrimp | 4 oz | 238 |
| T-bone Steak | 4 oz | 80 |
| Tuna in water | 4 oz | 400 |
| Turkey (dark) | 4 oz | 87 |
| Turkey (light) | 4 oz | 72 |
| Veal | 4 oz | 78 |
Sodium Content of Grains and Rice
| Food | Serving Size | Sodium mg |
|---|---|---|
| Bran flakes | 3/4 cup | 220 |
| Cooked Grain Cereal | 1 packet | 250 |
| Corn Flakes | 1 cup | 290 |
| English Muffins | one | 360 |
| Hamburger Bun | one | 241 |
| Pancake | one | 430 |
| Pasta | 1 cup | 7 |
| Rice | one cup | 4 |
| Shredded wheat | one | 0 |
| Waffles | one | 230 |
| White Bread | 2 slices | 246 |
| Whole Wheat Bread | 2 slices | 320 |
Sodium Content of Dairy Foods
| Food | Serving Size | Sodium mg |
|---|---|---|
| Buttermilk | one cup | 260 |
| Cheese (american) | 1 oz | 443 |
| Cheese (cheddar) | 1 oz | 175 |
| Cheese (grated parmesan) | one tablespoon | 93 |
| Cheese (swiss) | 1 oz | 74 |
| Cottage Cheese | one cup | 918 |
| Cream Cheese | one tablespoon | 43 |
| Milk | one cup | 120 |
| Milk (1%) | one cup | 115 |
| Yogurt | one cup | 115 |
Diet Meal: Low Sodium Diet Meal Plan
When making a low salt or low sodium diet meal plan, you should choose foods following these healthy eating guidelines for a balanced and nutritional Diet Meal:
- Vegetables
- 5 servings per day
- Fruit
- 5 servings per day
- Proteins
- 3 servings per day
- Grains
- 5 servings per day
- Dairy Products
- 2 servings per day
Diet Meal: Low Sodium Diet Meal Menu
| Breakfast | Lunch | Dinner |
|---|---|---|
| Fresh Fruit | Roast Turkey | Grilled Chicken |
| Low sodium cereals | Fresh carrots | Steamed vegetables |
| Milk | Apple sauce | Baked Potatoes |
| Low sodium bread | Low sodium crackers | Salad with low-sodium dressing |
Heart Healthy Recipes and Low Salt Seasonings
You should try to use fresh ingredients and foods with no salt added. Stay away from processed foods such as canned soups, vegetables, frozen dinners, and gravy sauces. If you're eating processed foods, then use only low sodium canned soups and fresh or frozen, no salt added salt canned vegetables.
Low Sodium Eating when Dining Out
When eating out at restaurants, choose steamed fish, chicken, vegetables or salads.
Salt Substitute: Low Salt Alternatives
Ask your doctor about using a salt substitute or salt-free alternative. Salt substitutes often contain potassium which may cause harmful interactions if you are taking certain medications.