15 crucial tips for lower blood pressure through consuming less sodium

Desert illustrating high blood pressure

How much salt you eat on a daily basis is one of critical elements when trying to lower your blood pressure. Here are some basics.

  1. Treat sodium consumption seriously.
    Understand the importance of lowering your daily salt intake.
  2. Tell your family and friends that low sodium intake is important for you.
    You may find strong allies who will be very helpful.
  3. Check food labels routinely.
    Pay special attention to differences in sodium levels for similar products and styles. Low-fat and no-fat varieties frequently contain more sodium.
  4. Commit to cooking at home more often.
    When you do, be conscious about using salt and products containing sodium.
  5. Whenever possible, drain and rinse.
    In canned products a great deal of the sodium is contained in broth, juice etc.
  6. Eat more fruit.
    All fruit is low in sodium. Check labels on canned fruit. Rinse if needed.
  7. Eat more fresh and frozen vegetables.
    Check labels on canned vegetables. Rinse if needed.
  8. Use lower sodium versions of condiments.
    Condiments are designed to have a strong taste. Salt is often one of their primary ingredients.
  9. Decrease the salt in your recipes.
    Do it gradually. Sometimes you won’t notice a difference.
  10. Use more herbs and spices.
    There are so many varieties of herbs in spices that you are guaranteed to find something you like.
  11. When you eat out, ask your waiter about low-sodium meals on the menu.
    Be especially wary of restaurant sauces, gravy and salad dressings.
  12. Try no sodium and low sodium salt replacements.
    Some of these products have an acquired taste.
  13. Make your own salad dressing.
    You will have a healthier product with fewer ingredients that you can control.
  14. Make your own sauces and gravy.
    Preparing sauces and gravy often requires extra time. Try to develop recipeshat can become a source of pride for you.
  15. Make your own soups.
    Be careful using store-bought broths and stock. Check the labels. Try to develop a recipe that you will be able to share with pride and satisfaction of helping others.