Learn more about the DASH eating plan on the National Heart, Lung, and Blood Institute’s website external icon.
If you follow the DASH eating plan and also make other healthy lifestyle changes, such as getting more physical activity, you will see the biggest benefits. The DASH diet is low in sodium, cholesterol, and saturated and total fats, and it is high in fruits and vegetables, fiber, potassium, and low-fat dairy products. The DASH (Dietary Approaches to Stop Hypertension) eating plan is a simple, heart-healthy diet that can help prevent or lower high blood pressure. Ask your doctor whether you have any of these conditions. For individuals with hypertension or prehypertension, further reduction to 1,500 mg of sodium per day can result in greater blood pressure reduction. The 2015–2020 Dietary Guidelines for Americans external icon recommend that Americans consume less than 2,300 mg of sodium each day as part of a healthy eating pattern.
Frozen vegetables make it easy to add 2 or more servings of veggies to your.
A registered dietitian can provide valuable guidance on reducing your family’s sodium intake and managing blood pressure. A standard serving is 1/2 cup, so a full cup makes 2 servings. If your grocer doesn’t have a registered dietitian, ask your doctor for a referral.
Ask to speak to the registered dietitian at your local grocery store to learn more about buying low sodium products. To help determine the number of Food Guide servings in mixed dishes, see. Ask your grocer if they have a low sodium shopping list available. If you want to develop your own forms check with the medical health officer in. For fresh items, check to see whether saline or salt solution has been added-if so, choose another brand. When possible, purchase fresh poultry, fish, pork, and lean meat, rather than cured, salted, smoked, and other processed meats. Check the amount of sodium per serving, and don’t forget to check the number of servings per container. When buying prepared meals, look for those with less than 600 milligrams (mg) of sodium per meal, which is the upper limit set by the Food and Drug Administration for a meal or main dish to be labeled “healthy.”. Read food labels and compare the amount of sodium in different products, then choose the options with the lowest amounts of sodium. Choose packaged foods labeled “low sodium,” “reduced sodium,” or “no salt added” when available. Buy fresh, frozen, or canned vegetables with no salt or sauce added. Things you or the person who purchases and prepares your food can do to reduce sodium: At the Grocery Store Foods with only moderate amounts of sodium, such as bread, can be major sources in our diets because we eat so much of them. Even foods that may not taste salty can be major sources of sodium. The majority of sodium in our diets comes from packaged and restaurant food (not the salt shaker) and is a direct result of food processing.
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