Most sodium comes from processed, packaged, and restaurant foods, not the salt shaker, so the most effective cut is to choose whole foods, read labels, and cook more at home. Essential Concepts: limit processed foods, choose low-sodium options, rinse canned foods, use herbs and citrus, and keep daily sodium at 2,300 mg or less.
Essential Concepts: Avoid processed meats, red meat, ready meals, and salty snacks if you have high blood pressure. Choose low-sodium, whole-food options such as fruits, vegetables, legumes, fish, and lean proteins to support healthier blood pressure levels.
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Beans can support heart health by supplying fiber, protein, potassium, magnesium, and folate, while helping lower LDL cholesterol, blood pressure, and inflammation. Choose plain, low-sodium canned beans and green beans, black beans, lima beans, or baked beans with little added sugar.
Essential Concepts
Fiber, protein, minerals
Lower LDL and blood pressure
Choose low-sodium beans
Essential Concepts: Choose fresh foods, read sodium labels, and limit processed and restaurant meals to help lower blood pressure and reduce excess sodium. Use herbs, citrus, and low-sodium substitutes for flavor, and seek dietitian guidance if you need a practical meal plan.
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