• Monika

How to reduce your sodium intake and lower your blood pressure today


This is part 2 of an article explaining why too much salt can be negative and how to reduce it's intake to improve our health and lower blood pressure.

If you missed part 1 - here's the link.

How to quickly reduce sodium intake?

1. Cook more at home & bring your own lunch to work. Reducing the amount of meals you eat out can be a huge game changer when it comes to your health.

2. Add more vegetables (and fruit) to your diet.

3. Add more fiber to your diet (think unsalted nuts, legumes, vegetables, whole grains, fruit).

4. Eat less processed foods (especially processed meats, chips and frozen meals), and drink less sugary drinks.

5. Replace majority of added salt in your dishes with no-salt seasoning blends. Trader Joe's and Whole Foods have a wide variety of them at reasonable prices.

The top 15 low sodium foods are:

  1. Grass-Fed Beef

  2. Wild-Caught Alaskan Salmon

  3. Free-Range Eggs

  4. Brown Rice

  5. Quinoa

  6. Oats

  7. Fresh Vegetables

  8. Fresh Fruit

  9. Avocados

  10. Yogurt

  11. Coconut Kefir

  12. Goat Cheese

  13. Dried Beans

  14. Dried Lentils

  15. Unsalted Nuts and Seeds

What else can you do to reduce your blood pressure:

1. Move daily - this doesn't mean you have to go to the gym every day.

Walking, gardening, dancing, cleaning, ironing, swimming...any activity counts and every minute helps.

2. Reduce your caffeine intake.

3. Learn how to manage your stress.

One of the best ways to reduce internal and self-induced stress levels is to learn how to meditate. There is a number of apps (Headspace, Calm, Buddify, Simple Habit) that can help you get started.

If you are under constant psychological and emotional stress, sooner or later, your health will suffer. Meditation can help you deal with difficult situations as well as daily annoyances and anxieties.

Other stress-reducing activities include: engaging in a hobby, reading, doing puzzles, knitting, listening to music, exercising, talking to your friends, petting your animals, and even shopping.

4. If you are smoking, quit.

If you need help finding somebody who can help you with that, please contact me and I will happily recommend professionals that specialize in smoking cessation.

5. Add more potassium to your diet. Here's an article on foods high in potassium.

6. Take a magnesium supplement (relaxes blood vessels and muscles which means it will also help you go more often).

Additionally high quality fish oil and coenzyme Q10 have also been shown to help with inflammation, and blood pressure.

Did you like this article? Make sure to share it with friends.

Do you have any questions? Shoot me an e-mail HERE.