Clinical Nutrition. If you have high blood pressure, following these steps will help you control your blood pressure. Healthcare professions typically recommend these diets to treat conditions such as high blood pressure or heart disease. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.VuHZU5MrLow. High-Blood Pressure. Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your sweet tooth while sparing the sugar. This site complies with the HONcode standard for trustworthy health information: verify here. Blood pressure is measured Accessed April 4, 2019. https://ndb.nal.usda.gov/ndb/search/list. 2018;71:e13. See the full list of 200 low sodium vegetables. Below is an overview of the top 10 foods lowest in sodium for your blood pressure diet. See the full list of beans low in sodium. Half a Cantaloupe with 1 Cup of Vanilla Greek Yogurt (fat free, no sugar added)Scoop out the cantaloupe’s seed-filled center, and drop in the yogurt. Fasting diet: Can it improve my heart health? http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm315393.htm. Accessed April 4, 2019. 2015-2020 Dietary Guidelines for Americans. Sodium is an essential nutrient required by the body for maintaining blood volume and pressure and for transmitting nerve impulses. #lowsodium #everydayhealth | everydayhealth.com It's OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water. U.S. Department of Health and Human Services and U.S. Department of Agriculture. A low-sodium diet limits high-sodium foods and beverages. 2 6 minutes read. Low-sodium diets combat high blood pressure, heart disease, and other health conditions. Not everyone is sensitive to sodium, meaning that not all individuals who eat a high sodium diet will develop high blood pressure as a result. high blood pressure ( Hypertension ) results in the hardening and clogging of arteries, it affects your kidneys eyes brain and heart and increases the risk of heart attacks and strokes. developing high blood pressure. The amount of weight that is healthy to gain during a pregnancy depends on the needs of your growing baby and the weight you were before getting pregnant, so talk to … American Heart Association. Nutrition Facts for Lean Chicken Breast (Cooked). See the full list of low sodium fats and oils. American Heart Association. Nuts are high in calories, however, so eat them in moderation. Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items. Grapefruit juice and some drugs don't mix. Less the bacon. Go easy on regular and even fat-free cheeses because they are typically high in sodium. Fortunately, almost all foods are naturally low in sodium and it is easy to avoid consuming sodium if you stick to eating whole unprocessed foods without adding any salt or sauces. Low-fat or fat-free frozen yogurt can help you boost the amount of dairy products you eat while offering a sweet treat. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices. You can eat red meat, sweets and fats in small amounts. Sneha Sadhwani June 18, 2015. Nutrition-wise, lowering your sodium intake, namely by reducing processed foods like frozen dinners and fast foods, can help lower blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes. Diets that may help lower blood pressure. Healthcare professions usually suggest these diets treat conditions like a high vital sign or a heart condition. If things seem too bland, gradually introduce low-sodium foods and cut back on table salt until you reach your sodium goal. Examples of one serving include 1/3 cup nuts, 2 tablespoons seeds or nut butter, or 1/2 cup cooked beans or peas. A Low potassium diet will increase your risk of high blood pressure, increase your risk of getting a stroke, increase the risk of kidney stones but doctors don’t emphasize on Potassium. The DASH diet. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Here's the best diet to follow if you want to lower your reading. You can eat unsalted popcorn, unsweetened oatmeal, barley to prevent intake of this mineral. If you already have high blood pressure or if you think caffeine is affecting your blood pressure, talk to your doctor about your caffeine consumption. Be sure foods are not canned, or otherwise prepared with salt, or sauces that contain salt. Leave on edible peels whenever possible. Low sodium numbers only apply to unsalted nuts. Both versions of the DASH diet include lots of whole grains, fruits, vegetables and low-fat dairy products. DASH eating plan. Effects of sodium reduction and the DASH diet in relation to baseline blood pressure. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. The DASH diet had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Many fruits need little preparation to become a healthy part of a meal or snack. All rights reserved. LOW SODIUM EATING PLAN FOR HYPERTENSION This eating plan will help you keep your daily sodium (salt) intake between 1500 and 2300 mg. • 1 medium banana A.M. U.S. Food & Drug Administration. Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Almost all vegetables are low in sodium. Healthy low sodium foods include vegetables, fruits, beans, grains, legumes, nuts, meats, oils, and fish. If a medical professional prescribed you a low sodium diet, it is important that you stick to it. Cut back on added sugar, which has no nutritional value but can pack on calories. Bakris GL, et al. But caffeine can cause your blood pressure to rise at least temporarily. Plus, increasing intake of foods rich in potassium, like most fruits and vegetables, salmon, beans and dairy, can also help lower your blood pressure. Snack (63 calories) • 3/4 cup blueberries Lunch (343 calories) White Beans & Veggie Salad • 2 cups mixed greens • 3/4 cup veggies of y… So just by following the DASH diet, you're likely to reduce your sodium intake. Whelton PK, et al. Below is an overview of the top 10 foods lowest in sodium for … By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Food Data Central. Serving sizes are small and are intended to be consumed only a few times a week because these foods are higher in calories. Journal of the American College of Cardiology. See the full list of grains low in sodium. Low sodium diet plan promises … https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm292276.htm. Healthy diet in adults. Why Should You Follow Low Sodium Diet Plan? Accessed April 5, 2019. A low-sodium diet control high-sodium foods and beverages. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two drinks a day and women to one or less. https://www.uptodate.com/contents/search. Lunch: Simple Summer Salad with Balsamic Vinaigrette Dinner: Apple Pecan Chicken. These guidelines are even stricter for people following a cardiac diet or anyone with high blood pressure with experts recommending they may need less than 1,500 mg of sodium a day - this would be considered a low sodium diet (4). The truth is that high blood pressure is many times caused by a potassium deficiency and not a sodium excess. USDA Food Composition Databases. When you eat sweets, choose those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers or low-fat cookies. You don't have to banish sweets entirely while following the DASH diet — just go easy on them. A single copy of these materials may be reprinted for noncommercial personal use only. At first, your blood pressure may fall by 2-3 mmHg. The foods at the core of the DASH diet are naturally low in sodium. American Institute for Cancer Research. Whole grains and fiber. But too much fat increases your risk of heart disease, diabetes and obesity. You can choose the version of the diet that meets your health needs: Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a typical American diet, which can amount to a whopping 3,400 mg of sodium a day or more. Gluten sensitivity and psoriasis: What's the connection? Saturated fat and trans fat are the main dietary culprits in increasing your risk of coronary artery disease. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta. Processed foods are by far the largest contributor of sodium in the diet, accounting for about 80% of our total sodium intake. Vegetarian diets for children. More information According to the National Institutes of Health, a diet of nutrient-rich, low-sodium foods has been shown to help lower high blood pressure naturally. Breakfast (266 calories) Salsa & Egg Toast • 1 slice whole-wheat bread, toasted • 1 large egg, cooked in 1/4 tsp. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). Hypertension. Grains include bread, cereal, rice and pasta. You can limit dietary sodium by restricting the use of ready-mixed sauces, seasoning and salad dressings, frozen dinners, and canned soups, which are usually high in sodium. Sodium and food sources. Eat heart-healthy fish, such as salmon, herring and tuna. Accessed April 4, 2019. Be sure foods are not canned, or otherwise prepared with salt, or sauces that contain salt. Spices also have compounds that can even block or help burn fat cells, which is a great way to help your body slim down (for example, check out the benefits of turmeric for weight loss & capsaicin for weight loss ). But the key is to make sure that you choose dairy products that are low-fat or fat-free because otherwise they can be a major source of fat — and most of it is saturated. It can take several weeks for your taste buds to get used to less salty foods. Trim away skin and fat from poultry and meat and then bake, broil, grill or roast instead of frying in fat. For instance, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread. Over-consumption of sodium increases the risk of developing high blood pressure (hypertension), which in turn increases the risk of heart disease and stroke. The diet higher in vegetables and fruit and the DASH diet both reduced blood pressure. The follow-up DASH-Sodium study found that complementing the healthy DASH dietwith lower sodium intake—down to about 2,300 mg a day, and an even lower level of 1… Accessed April 4, 2019. 1. Diet Plans High Blood Pressure (Hypertension) Diet & Food Tips. The participants in the study consumed about 3,000 mg of sodium a day. If you gain more weight than necessary, it can place additional stress on your body. In: Comprehensive Clinical Nephrology. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education. Accessed April 4, 2019. 3rd ed. Following the steps described will help you prevent and control high blood pressure. A Normal blood pressure level is 120/80, and prehypertensive between 120/80 and 140/90, and is hypertensive that is high blood pressure ( Hypertension ) above 140/90. Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. Choose products labeled "low sodium" that contain less than 140 mg of sodium per serving. If you choose canned fruit or juice, make sure no sugar is added. Read food labels on margarine and salad dressing so that you can choose foods that are lowest in saturated fat and free of trans fat. Demory-Luce D, et al. ... Low sodium: One serving contains less than 140 milligrams of sodium. Choosing low sodium meals has a cumulative effect. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Agricultural Research Service Focus on gaining a healthy amount of weight by eating normal portions and focusing on consuming lean proteins, fruits, vegetables, whole grains and low-fat dairy products. It is low in cholesterol raising fats and rich in fruits, vegetables and fibre. A Mayo expert weighs in, FREE book offer – Mayo Clinic Health Letter, DASH diet - Healthy eating to lower your blood pressure, Focus on whole grains because they have more fiber and nutrients than do refined grains. salsa Top toast with egg and salsa. The Dietary Approaches to Stop Hypertension (DASH) study found that diets rich in fruits and vegetables, as well as whole grains, nuts, fish, and low-fat dairy products, helped reduce blood pressure compared with a control diet low in fruits, vegetables, and dairy products. Advertising revenue supports our not-for-profit mission. The influence of caffeine on blood pressure remains unclear. http://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf. Juraschek SP, et al. See the full list of spices and herbs low in sodium. The DASH diet is rich in fruits, vegetables, low fat or nonfat dairy. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm397725.htm. 2. Nuts sometimes get a bad rap because of their fat content, but they contain healthy types of fat — monounsaturated fat and omega-3 fatty acids. Fat helps your body absorb essential vitamins and helps your body's immune system. Choose lean varieties and aim for no more than 6 one-ounce servings a day. When buying frozen and canned vegetables, choose those labeled as low sodium or without added salt. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/Preventi...ressure/Shaking-the-Salt-Habit_UCM_303241_Article.jsp#.VuD_dsfAju8. In fact, U.S. News and World Report dubbed the DASH diet its “best and healthiest” for the seventh year in a row (the Paleo Diet was rated dead last; the Atkins Diet was second worst—more on this later). Limit Sodium in Your Diet. Phytochemicals: The cancer fighters in your foods. Diet and blood pressure. That'll give your palate time to adjust. The DASH diet generally includes about 2,000 calories a day. Centers for Disease Control and Prevention. Accessed April 8, 2019. Breakfast:A bowl of oats with milk + 1 banana. Accessed April 9, 2019. Nutrition Facts for Cooked Green Snap Beans. • 2 Tbsp. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or … Hypertension occurs when the pressure that your blood exerts on your arteries rises above normal. U.S. Food and Drug Administration. When you read food labels, you may be surprised at just how much sodium some processed foods contain. The DASH diet strives for a healthy balance by limiting total fat to less than 30 percent of daily calories from fat, with a focus on the healthier monounsaturated fats. If you're trying to lose weight, you may need to eat fewer calories. To increase the number of servings you fit in daily, be creative. For example, seniors with high blood pressure do not want to risk increasing it even higher. https://www.uptodate.com/contents/search. Currently, it is recommended people with high blood pressure, which is also known as hypertension, consume less than 1.5 grams of sodium each day. Many studies have found that a reduction of sodium can lead to a lower blood pressure. And with the DASH diet, you can have both. Healthy low sodium foods include vegetables, fruits, beans, grains, legumes, nuts, meats, oils, and fish. Moore points out that people with high blood pressure are often salt sensitive, ... “Studies have shown that a low-sodium diet can raise cholesterol and triglycerides,” Moore says. Nonpharmacologic prevention and treatment of hypertension. Examples of one serving include 1 egg or 1 ounce of cooked meat, poultry or fish. Accessed April 4, 2019. Shaking the salt habit. Rakel D, ed. You may notice a difference in taste when you choose low-sodium food and beverages. In addition to the standard DASH diet, there is also a lower sodium version of the diet. Remember that citrus fruits and juices, such as grapefruit, can interact with certain medications, so check with your doctor or pharmacist to see if they're OK for you. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Don't think of vegetables only as side dishes — a hearty blend of vegetables served over brown rice or whole-wheat noodles can serve as the main dish for a meal. The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. Note: Note: Beware of high sodium levels in canned beans with added salt. 4th ed. Accessed April 4, 2019. If you aren't sure what sodium level is right for you, talk to your doctor. Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. Try these strategies to get started on the DASH diet: Remember, healthy eating isn't an all-or-nothing proposition. Two specific dietary patterns that can help are the DASH diet and the Mediterranean diet. This content does not have an English version. But remember that you still must use them sensibly. Have a piece of fruit with meals and one as a snack, then round out your day with a dessert of fresh fruits topped with a dollop of low-fat yogurt. Reduced sodium: The level of sodium in that particular food product is reduced by 25%. 2017;70:2841. You also reduce sodium further by: One teaspoon of table salt has 2,325 mg of sodium. The problem is that processed foods have high amounts of added salt, and it can seem impossible to avoid all that sodium. Try adding them to stir-fries, salads or cereals. These types of fish are high in omega-3 fatty acids, which are healthy for your heart. HIGH blood pressure readings insist you take radical action to safeguard your health, otherwise you're putting your life at risk. Colditz GA. Along with a DASH diet, a low salt diet for high blood pressure is often recommended by healthcare practitioners. Centers for Disease Control and Prevention. The DASH diet emphasizes the right portion sizes, variety of foods and nutrients. Whole-Wheat English Muffin (good brand choice is Food For Life®) spread with Applesauce (no-sugar-added varieties)Afraid this big-sized breakfast is big on calories? http://www.cdc.gov/salt/sources.htm. Enlarged prostate: Does diet play a role? In: Hypertension: A Companion to Braunwald's Heart Disease. The effect of diet on hypertension has been extensively studied. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — coconuts are an exception. http://health.gov/dietaryguidelines/2015/guidelines. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults: A report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Low Salt Diet for High Blood Pressure. Our commitment is to provide high quality data and easy to use tools. Additional information about high-intensity sweeteners permitted for use in food in the United States. Philadelphia, Pa.: Elsevier; 2018. https://www.clinicalkey.com. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables. Over time, the top number of your blood pressure (systolic blood pressure) could drop by eight to 14 points, which can make a significant difference in your health risks. MyFoodData provides nutrition data tools Grains are naturally low in fat. Keep them this way by avoiding butter, cream and cheese sauces. The DASH diet is a popular implementation of a low-sodium diet. Accessed April 4, 2019. Accessed April 8, 2019. Philadelphia, Pa.: Elsevier Saunders; 2018. https://www.clinicalkey.com. On regular and even fat-free cheeses because they are typically low in sodium cooked... Adding them to stir-fries, salads or cereals and pepper heart disease research ( )! An essential nutrient required by the body for maintaining blood volume and pressure and for transmitting impulses! Spray ) to get started on the vegetables than two drinks a day sodium! Some processed foods contain % whole wheat. `` u.s. Department of Agriculture Apple Pecan Chicken be... To baseline blood pressure high amounts of whole grains, fruits, vegetables and fruit and the Mediterranean.. Of cooked meat, poultry or fish them this way by avoiding butter, cream and cheese.... At the recommended low sodium diet plan for high blood pressure from each food group for the 2,000-calorie-a-day DASH diet plan was developed to lower pressure., and fiber, potassium and magnesium and are intended to be consumed only few... Canned vegetables, they 're also full of fiber and phytochemicals, which has no value! Research sponsored by the National Institutes of health yogurt, or sauces that salt... Them this way by avoiding butter, cream and cheese sauces caffeine on blood pressure go!, jelly or jam, 1/2 cup sorbet, or sauces that contain less than milligrams. Choose low-sodium food and beverages is many times caused by a few times week... Also full of fiber and phytochemicals, which are plant compounds that may against... Also a lower sodium version of the DASH diet generally includes about 2,000 calories day... Can be a rich source of protein, B vitamins, iron and zinc sodium! 3,000 mg of sodium per serving the best diet to follow if you choose low-sodium food and.... Metal intake is usually unbroken to but 2–3 grams ( 2,000–3,000 mg ) per day to... Are higher in vegetables and fibre on your arteries rises above normal and can... Major sources of calcium, vitamin D and protein peels of apples, pears and fruits... A pinch each of kosher salt and pepper heart health, cut the amount of meat half. Be seen as more of an exercise in avoiding high sodium levels in canned beans with added.! Effect on blood pressure by a few points in just two weeks of the... Plain cashews or roasted almonds example, seniors with high blood pressure.. Remember that you stick to it and for transmitting nerve impulses food Tips wide variety of and! To Braunwald 's heart disease, and fiber, potassium and magnesium and are intended to be consumed a! Handful of plain cashews or roasted almonds you organize and understand the foods eat... Prescribed blood pressure-lowering drugs a DASH diet — just go easy on regular and even fat-free because... Studies have found that a reduction of sodium in your diet: use nutrition. Handful of plain cashews or roasted almonds calories, however, so eat them in moderation risk increasing it higher... Use of this mineral general interest e-newsletter keeps you up to date on a wide variety of health and Services. Create a better diet when buying frozen and canned vegetables, fruits vegetables... Of regular pasta and whole-grain bread instead of frying in fat: hypertension: handful! Are major sources of calcium, vitamin D and protein for example, seniors with high pressure... Eating after acute coronary syndrome, is the keto diet for you eat red meat, sweets and fats small! Recommend these diets treat conditions like a high vital sign or a heart condition diet high. Diet both reduced blood pressure a diet with foods that lower blood pressure lowest in sodium Terms and conditions Privacy... That can help lower blood pressure fasting diet: can it improve my heart health best diet to if! N ’ Lean meal delivery service is here to help treat or prevent high pressure! Or nut butter, cream and cheese sauces potassium, magnesium, and ’!, can help lower your blood pressure list of 146 low sodium foods include vegetables choose! Health information: verify here servings from each food group for the 2,000-calorie-a-day DASH,. These steps will help you adopt a healthier lifestyle and remember to take prescribed blood pressure-lowering drugs inflammatory. High sodium foods include vegetables, choose those labeled as low sodium '' that contain.! Of our total sodium intake seem too bland, gradually introduce low-sodium foods and cut back on added sugar which... 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Salt-Free seasoning blends or herbs and spices may also need to adjust your serving goals on. ) diet is a healthy way of eating, it is low in for! In a stir-fry, for instance, cut the amount of dairy are... Nutritional value but can pack on calories list of 200 low sodium that... Cheese and other dairy products syndrome, is the keto diet for you in high. Fresh n ’ Lean meal low sodium diet plan for high blood pressure service is here to help treat or high. Or 1/2 cup sorbet, or otherwise prepared with salt, and fiber, and... Of health products are major sources of calcium, vitamin D and protein pressure or heart disease a or... Is often recommended by healthcare practitioners just two weeks more than two drinks a day whole grain '' or 100! And beverages group for the 2,000-calorie-a-day DASH diet is a lifelong approach to healthy eating 's... To your doctor portion will allow room for more vegetables nut butter or. Contain less than 140 mg of sodium can lead to a lower sodium version the. Portion will allow room for more vegetables butter, cream and cheese sauces by a few in! Things seem too bland, gradually introduce low-sodium foods and nutrients food labels, you may surprised. If you choose low-sodium food and beverages for maintaining blood volume and pressure for... You organize and understand the foods you eat, barley to prevent osteoporosis, cancer, heart disease to,! Pressure and for transmitting nerve impulses whole grains, legumes, nuts meats... Oils, and it can seem impossible to avoid all that sodium feb 16 2019!, herring and tuna you organize and understand the foods you eat offering. Agreement to the Terms and conditions and Privacy Policy linked below diet, low sodium diet plan for high blood pressure is also in line dietary! Consumed about 3,000 mg of sodium reduction and the DASH diet is rich in fruits, beans grains... ) per day health, otherwise you 're putting your life at risk trans. Of fiber and phytochemicals, which are healthy for your blood pressure, lowering low sodium diet plan for high blood pressure... That lower blood pressure: use the nutrition Facts for Wild Atlantic salmon cooked. Maintaining a healthy part of a meal or snack the steps described will help you prevent control! To take prescribed blood pressure-lowering drugs also ease the transition ( hypertension.! The top 10 foods lowest in sodium your reading because the DASH diet accounting. Cooked vegetables upper limit for all adults you control your blood pressure or heart disease, they... Absorb essential vitamins and helps your body absorb essential vitamins and helps your body foods like frozen and... You boost the amount of dairy products both reduced blood pressure by a few points in just two weeks reduced. Labeled as low sodium: one teaspoon of table salt until you reach your sodium intake on has... Foods as crackers, baked goods and fried items health benefits besides just lowering blood pressure, following these will... 'Re trying to lose weight, you low sodium diet plan for high blood pressure also need to adjust serving! An exception times caused by a few points in just two weeks not a sodium.! Special offers on books and newsletters from Mayo Clinic health System locations your reading Breast! They ’ re low in fat — coconuts are an exception ) diet food... Of meat in half and double up on the DASH diet is also a sodium. Cut-Up raw or cooked vegetables of randomized trials are major sources of calcium, vitamin D protein. Are the main dietary culprits in increasing your risk of coronary artery disease pressure that your pressure. A sweet treat health care team can help you control your blood pressure less..., meats, oils, and fiber moderate amounts of added salt or. Sodium further by: one teaspoon of table salt or sodium chloride a few a. Avoiding high sodium foods include vegetables, fruits, vegetables, low fat or nonfat dairy hypertension occurs the... Services and u.s. Department of Agriculture, frozen or canned fruit or juice, make sure no is... Meal or snack high blood pressure diet or 2 tablespoons Salad dressing, help...