Low Sodium Diets for People With High Blood Pressure

People who have high blood pressure or hypertension are often prescribed low sodium diets. One of the most effective and often recommended low sodium diets for the treatment of high blood pressure is the aptly named DASH, or Dietary Approaches to Stop Hypertension, diet. Depending on the severity of your hypertension, adopting a low sodium diet may reduce or eliminate your need for medication; however, do not change your diet or medication without talking with your doctor first.

Foundations of DASH

The DASH diet is based on 2,000 calories daily, although modifications are available for other caloric levels. The caloric level your doctor recommends will help you determine how many servings you should have daily from the various food groups. The DASH diet plan calls for 6 to 8 daily servings of whole grains, 4 to 5 daily servings of vegetables, 4 to 5 daily servings of fruit, 2 to 3 daily servings of low-fat or fat-free milk or dairy products, 6 or fewer daily servings of lean protein, 2 to 3 daily servings of healthy fat, 4 to 5 servings each week of nuts, seeds or legumes and 5 or fewer servings per week of sweets or foods with added sugars. Like most diets, the DASH plan also recommends daily exercise.

Avoiding Sodium

Within each food group, choose foods that are lower in sodium. Generally the less processed a food is, the less sodium it contains. Fresh and frozen vegetables contain less sodium than canned vegetables, for example; however, frozen vegetables that are prepared in a sauce may have higher sodium levels. Milk and yogurt have far less sodium than processed cheeses. Ham is not the best lean protein choice because it is usually higher in sodium than fresh beef, fish or poultry. Avoid cured and brined foods, like bacon, pickles and sauerkraut.

Added Benefits

The DASH diet is also heart healthy. It can help you lower your bad cholesterol level and improve your good cholesterol level. If you watch your calories, it can help you lose weight. In fact, whether or not you suffer from high blood pressure, the DASH diet can form the basis of a healthy way of eating.