High blood pressure, or hypertension, affects nearly half of American adults and is a significant risk factor for heart disease, stroke, and vision loss. Managing hypertension often involves healthy lifestyle choices, including limiting sodium intake. Eating a low sodium diet can be easy and delicious with the right recipes and knowledge. This article provides insights into low and high sodium foods, the role of potassium, how to identify sodium content on food packaging, and practical tips for reducing hypertension.
Understanding Sodium and High Blood Pressure
Regular table salt (sodium chloride) is approximately 40% sodium. Just a quarter teaspoon of table salt contains 575 milligrams (mg) of sodium. The American Heart Association (AHA) recommends that people with high blood pressure should not exceed 1,500 mg of sodium daily, making that quarter teaspoon more than one-third of the daily limit.
More than 70% of the sodium in people’s diets comes from processed and restaurant foods. A 2023 study indicates that over 50% of dietary sodium Americans consume comes from foods like pizza, processed meats (burgers, bacon, frankfurters, chicken nuggets, sausages, cold cuts, and cured meats), breads, rolls, and buns, sweet treats (cookies and cakes), mixed meat dishes, poultry, ready-made soups, burritos and tacos, cheese, savory snacks, pasta dishes, and salted vegetables.
The Role of Potassium
Potassium can help manage blood pressure. The more potassium a person eats, the more sodium they excrete through urine. However, potassium can be harmful for those with kidney disease or any condition that affects how someone processes the mineral. A high potassium diet may also be dangerous for people taking certain medications. It is essential to discuss with a healthcare professional whether it is safe to increase potassium intake.
Foods rich in potassium include fresh fruits (oranges, apricots, and melons), dried fruits (prunes, apricots, raisins, and dates), fresh juices (orange, prune, and tomato), fresh vegetables (spinach, mushrooms, green peas, and potatoes), low fat dairy foods (yogurt and milk), fish (halibut and tuna), and beans (lima and kidney).
Read also: Low Sodium Diet Frozen Dinners
Identifying Sodium on Food Labels
Sometimes, manufacturers list sodium as "salt." However, it may also appear on labels as sodium glutamate, sodium bicarbonate, or monosodium glutamate. Food labels often detail the amount of salt a food contains and its contribution to the recommended dietary allowance (RDA). Sodium may also be present in over-the-counter (OTC) and prescription drugs. Healthcare professionals and pharmacists can provide information about the sodium content in medications.
General Tips for Reducing Hypertension
To manage high blood pressure effectively, consider the following:
- Eat a healthy diet that includes plenty of fresh fruits and vegetables and reduces salt.
- Try the DASH (Dietary Approaches to Stop Hypertension) diet.
- Stay physically active.
- Stop smoking.
- Limit alcohol.
- Get enough sleep.
Delicious Low Sodium Recipes to Try
Here are some recipes, with calorie and sodium information, to help you enjoy delicious, low-sodium meals:
Fish and Seafood
Cilantro Lime Salmon: This dish features tender salmon fillets complemented by a bright and fresh cilantro-lime sauce. A single serving contains 232 calories, 15g fat (3g saturated fat), 67mg cholesterol, 166mg sodium, 1g carbohydrate (0 sugars, 0 fiber), and 23g protein.
Grilled Mahi Mahi with Salsa: Instead of the usual hamburgers or chicken breasts, try grilled mahi mahi topped with salsa. One fillet with 1/4 cup of salsa contains 195 calories, 2g fat (0 saturated fat), 124mg cholesterol, 204mg sodium, 12g carbohydrate (9g sugars, 2g fiber), and 32g protein.
Read also: Healthy Kidney Diet Guide
Grilled Salmon Fillet: This simple recipe highlights the natural flavor of salmon. Three ounces of cooked salmon contain 193 calories, 11g fat (2g saturated fat), 59mg cholesterol, 163mg sodium, 2g carbohydrate (0 sugars, 0 fiber), and 20g protein.
Air-Fryer Fish Tacos: These crispy tacos offer a guilt-free way to enjoy fish, as they are air-fried instead of deep-fried. Each taco contains 178 calories, 3g fat (1g saturated fat), 30mg cholesterol, 269mg sodium, 22g carbohydrate (2g sugars, 2g fiber), and 16g protein.
Halibut with Coconut Milk and Mangoes: Marinated in aromatic spices, stir-fried, and combined with coconut milk and mangoes, this dish can transform a weeknight meal into a tropical delight!
Poultry
Grilled Lime Chicken: A citrusy marinade makes this grilled lime chicken tangy and tasty. Marinate the chicken a few hours before dinner for a fuss-free meal. One chicken breast half contains 127 calories, 3g fat (1g saturated fat), 63mg cholesterol, 56mg sodium, 1g carbohydrate (0 sugars, 0 fiber), and 23g protein.
Rosemary Chicken: This elegant rosemary chicken requires minimal effort but will win you major compliments.
Read also: Comprehensive Guide: Low Sodium Meals
Chicken Packets: Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. One serving contains 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars, 2g fiber), and 25g protein.
Chicken Salad with Grapes: Ready in a snap using rotisserie chicken and a few quick chops of pecans, sweet onion, and celery. Three-quarters of a cup of chicken salad contains 311 calories, 22g fat (4g saturated fat), 70mg cholesterol, 180mg sodium, 6g carbohydrate (5g sugars, 1g fiber), and 21g protein.
Chicken Fajita Salad: This recipe comes from Texas, famous for its Mexican food. One and a half cups contain 372 calories, 26g fat (3g saturated fat), 42mg cholesterol, 203mg sodium, 16g carbohydrate (5g sugars, 6g fiber), and 22g protein.
Chicken with Vegetables and Herbs: The flavors blend beautifully in this pot of chicken, vegetables, and herbs as it simmers slowly. One and one-third cups contain 237 calories, 8g fat (1g saturated fat), 63mg cholesterol, 82mg sodium, 15g carbohydrate (7g sugars, 3g fiber), and 27g protein.
Five-Ingredient Chicken: This chicken dish calls for only five ingredients. One chicken breast half contains 289 calories, 4g fat (1g saturated fat), 94mg cholesterol, 296mg sodium, 24g carbohydrate (17g sugars, 2g fiber), and 35g protein.
Grilled Chicken: This healthy and tasty recipe keeps your kitchen cool. Each serving contains 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), and 34g protein.
Pork and Lamb
Skillet Pork Chops with Apple Mixture: Serve skillet pork chops with veggies and cornbread stuffing. One pork chop with 3/4 cup apple mixture contains 360 calories, 15g fat (4g saturated fat), 82mg cholesterol, 545mg sodium, 22g carbohydrate (15g sugars, 3g fiber), and 33g protein.
Grilled Pork Kabobs: This recipe was originally for lamb but can be adapted to pork and adjusted with spices. One kabob contains 190 calories, 5g fat (2g saturated fat), 67mg cholesterol, 63mg sodium, 11g carbohydrate (7g sugars, 2g fiber), and 25g protein.
Moroccan Lamb Lettuce Wraps: This combination-with the creamy dressing and crunchy cucumber-makes a tasty slow-cooked dish. The wine and chili powder add even more flavor elements. Two filled lettuce wraps contain 221 calories, 8g fat (2g saturated fat), 74mg cholesterol, 257mg sodium, 13g carbohydrate (8g sugars, 1g fiber), and 24g protein.
Pork with Apples and Onions: The sweetness of the apples and onions nicely complements the roast pork. With its crisp, golden exterior and melt-in-your-mouth flavor, this pork is a family favorite. One serving contains 210 calories, 7g fat (2g saturated fat), 57mg cholesterol, 109mg sodium, 14g carbohydrate (9g sugars, 2g fiber), and 23g protein.
Herb and Lemon Pork: Seasoned with a wonderful herb and lemon rub. Three ounces of cooked pork contain 169 calories, 7g fat (2g saturated fat), 64mg cholesterol, 193mg sodium, 2g carbohydrate (1g sugars, 0 fiber), and 23g protein.
Breaded Pork Chops: These traditional pork chops have a wonderful home-cooked flavor. The breading makes them crispy outside and tender and juicy inside. One pork chop contains 405 calories, 22g fat (5g saturated fat), 115mg cholesterol, 233mg sodium, 14g carbohydrate (1g sugars, 0 fiber), and 36g protein.
Beef and Vegetarian
Beef and Cabbage Supper: This dish began as an idea for a gluten-free Reuben sandwich. It’s comforting on cooler days. One and a quarter cups contain 260 calories, 13g fat (3g saturated fat), 47mg cholesterol, 671mg sodium, 20g carbohydrate (12g sugars, 5g fiber), and 17g protein.
Veggie Burgers: This easy to make veggie burger packs an amazing taste, and the crunch from the addition of quinoa makes the texture to die for. This is an easy and delicious vegetarian burger option that you must try. Pan-frying adds a perfect crisp that takes it to the next level. The mixture can be made ahead of time, and it freezes very well. Two patties contain 235 calories, 10g fat (1g saturated fat), 47mg cholesterol, 273mg sodium, 28g carbohydrate (2g sugars, 5g fiber), and 8g protein.
Tofu Chicken Nuggets: These tofu chicken nuggets can be made ahead to use throughout the week. To mimic the taste (and texture!) of chicken, we also use a plant-based product called seitan.
Soups, Salads and Sauces
Pizza Caprese: A simple pizza made with heirloom tomatoes, fresh mozzarella, and extra virgin olive oil.
Avocado, Strawberry, and Shrimp Salad: Avocado, strawberries, and shrimp are wonderful together in this filling yet light salad. Balsamic or raspberry vinaigrette dressings go well with the salad, as do Asian-inspired dressings. Three cups contain 239 calories, 9g fat (1g saturated fat), 172mg cholesterol, 181mg sodium, 16g carbohydrate (7g sugars, 6g fiber), and 25g protein.
Zucchini Sauce: This low-sodium recipe was created after planting too many zucchini plants in the vegetable garden. Half a cup of sauce contains 89 calories, 6g fat (2g saturated fat), 6mg cholesterol, 266mg sodium, 10g carbohydrate (6g sugars, 3g fiber), and 2g protein.
Mediterranean Kabobs: Do dinner like the Mediterraneans with these delightfully different kabobs. The ouzo, an anise-flavored liqueur, and the tzatziki dipping sauce give you a real taste of the Greek islands. Two kabobs contain 336 calories, 15g fat (3g saturated fat), 85mg cholesterol, 178mg sodium, 17g carbohydrate (13g sugars, 2g fiber), and 32g protein.
Tequila Lime Salad: Add a burst of color to your table with this fresh main-dish that's topped with homemade tequila lime salad dressing. Two cups contain 404 calories, 21g fat (4g saturated fat), 59mg cholesterol, 258mg sodium, 27g carbohydrate (10g sugars, 7g fiber), and 27g protein.
Hungarian Goulash: This heirloom recipe features paprika and caraway for wonderful flavor, and sour cream for creamy richness. Two-thirds of a cup of goulash with 1 cup of noodles contains 388 calories, 13g fat (4g saturated fat), 78mg cholesterol, 285mg sodium, 41g carbohydrate (5g sugars, 7g fiber), and 31g protein.
Char Siu Lettuce Cups: The Asian influence in the Hawaiian islands inspired this char siu recipe. It’s tasty as is, in a bun, on a lettuce cup, or over rice. One lettuce cup contains 99 calories, 4g fat (2g saturated fat), 26mg cholesterol, 245mg sodium, 7g carbohydrate (6g sugars, 0 fiber), and 8g protein.
Sheet Pan Dinner: It is much easier to have chicken and vegetables off the kabob, which inspired this sheet-pan dinner. One serving contains 305 calories, 15g fat (3g saturated fat), 84mg cholesterol, 158mg sodium, 9g carbohydrate (7g sugars, 2g fiber), and 32g protein.
Lemony Green Beans: The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. One serving contains 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), and 23g protein.
Indian Dish: This authentic Indian dish is a family favorite. One cup contains 367 calories, 23g fat (10g saturated fat), 68mg cholesterol, 93mg sodium, 14g carbohydrate (5g sugars, 3g fiber), and 27g protein.
Busy Evening Supper: Here’s a great way to ensure you can still have a healthful supper if you’re in for a busy evening. One cup contains 178 calories, 6g fat (2g saturated fat), 50mg cholesterol, 739mg sodium, 12g carbohydrate (3g sugars, 3g fiber), and 19g protein.
Shredded Chicken Pita Sandwich: I enjoy shredded chicken dishes, pita sandwiches, and Moroccan seasonings. The addition of the carrot salad laced with pomegranate seeds and dates lends an extra punch and crunch. Mini flour tortillas can be substituted for pitas. One sandwich contains 164 calories, 6g fat (1g saturated fat), 33mg cholesterol, 194mg sodium, 17g carbohydrate (7g sugars, 1g fiber), and 11g protein.